back to basics pure gym
General
Beginner
Machine strength
Plan Details
The back to basics pure gym routine by AndrewSharpe is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 31 min
7 exercises
Barbell Bench Press
4 Sets x 8,8,12,12 Reps
Smith Machine Decline Bench Press
4 Sets x 8,8,12,12 Reps
Leverage Incline Chest Press
4 Sets x 8,8,12,12 Reps
Cable Cross-Over
4 Sets x 8,8,12,12 Reps
Machine Fly
4 Sets x 8,8,12,12 Reps
Machine Inner Chest Press
4 Sets x 8,12,12,12 Reps
Push-Up
1 Set x 1 Rep
Day 2
Back
Est. 23 min
7 exercises
Barbell Deadlift
4 Sets x 8,8,12,12 Reps
Dumbbell One-Arm Row
4 Sets x 16,16,24,24 Reps
Machine Reverse Fly
4 Sets x 8,8,12,12 Reps
Machine Lat Pulldown
4 Sets x 8,12,12,12 Reps
Machine Seated Row
4 Sets x 8,12,12,12 Reps
Back Hyperextension
1 Set
Pull-Up
1 Set x 1 Rep
Day 3
Legs
Est. 0 min
0 exercises
This day is empty
Day 4
Tri's
Est. 32 min
6 exercises
EZ Bar Tricep Extension
4 Sets x 8,8,12,12 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 8,8,12,12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8,8,12,12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8,8,12,12 Reps
Machine Tricep Extension
4 Sets x 8,12,12,12 Reps
Cable Shoulder Extension
3 Sets x 21 Reps
Day 5
Bi's
Est. 33 min
6 exercises
Dumbbell Alternating Preacher Curl
4 Sets x 16,16,24,24 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 16,16,24,24 Reps
Cable Reverse Curl
4 Sets x 8,8,12,12 Reps
Cable Rope Hammer Curl
4 Sets x 8,8,12,12 Reps
Preacher Curl Machine
4 Sets x 8,12,12,12 Reps
EZ Bar Curl
3 Sets x 21 Reps
Day 6
Shoulders
Est. 34 min
7 exercises
Dumbbell Seated Alternating Arnold Press
4 Sets x 16,16,24,24 Reps
Leverage Shoulder Press
4 Sets x 8,8,12,12 Reps
Leverage Machine Shrug
4 Sets x 8,8,12,12 Reps
Cable One-Arm Lateral Raise
4 Sets x 16,16,24,24 Reps
Cable Upright Row
4 Sets x 8,8,12,12 Reps
Machine Deltoid Raise
4 Sets x 8,12,12,12 Reps
Machine Shoulder Press
4 Sets x 8,8,12,12 Reps
