Pats Workout Plan
General
Beginner
Machine strength
Plan Details
The Pats Workout Plan routine by patrykbialkowski07 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Back
Est. 61 min
9 exercises
Pull-Up
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Tue
Legs
Est. 60 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Wed
Shoulders
Est. 44 min
7 exercises
Dip
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 8 Reps
Dumbbell Alternating Reverse Fly
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Thu
Chest
Est. 51 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
