Beginning Sep 17
General
Beginner
Machine strength
Plan Details
The Beginning Sep 17 routine by lansolo is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 90 min
12 exercises
Dumbbell Deep Push-Up
3 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Plank
3 Sets
Seated Bench Leg Pull-In
3 Sets x 15 Reps
Rowing
1 Set
Running
1 Set
Stationary Bike
1 Set
Day 2
Back and Biceps
Est. 108 min
11 exercises
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Plank
3 Sets
Rowing
1 Set
Day 3
Legs
Est. 89 min
7 exercises
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Plank
3 Sets
Rowing
1 Set
Running
1 Set
Stationary Bike
1 Set
