workout 1 raf
General
Beginner
Machine strength
Plan Details
The workout 1 raf routine by smoothrp is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 1 Back/Biceps
Est. 69 min
8 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Any
Day 3 Chest/Triceps
Est. 67 min
8 exercises
Dumbbell Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Any
Day 5 Legs/shoulders
Est. 78 min
9 exercises
Barbell Clean Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Incline Pulldown (Supine)
3 Sets x 10 Reps
Any
Day 7 Abs/cardio
Est. 43 min
4 exercises
Alternating Heel Touch
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Stability Ball Crunch
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
