workout 2 raf
General
Beginner
Machine strength
Plan Details
The workout 2 raf routine by smoothrp is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 1 chest, triceps
Est. 58 min
8 exercises
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Any
Day 3 back, biceps
Est. 63 min
9 exercises
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Any
Day 5 legs, shoulders, abs
Est. 83 min
12 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Cable Rotation (Stability Ball)
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
