Notorious EKG Routine
General
Beginner
Machine strength
Plan Details
The Notorious EKG Routine routine is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". <b>Renaming Workout Days</b> Swipe left to rename, change the status or duplicate workout days. <b>Changing Default Reps and Starting Weight</b> Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
Day 1 Copy
10 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Squat
4 Sets x 5 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Spider Curl
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Reverse Grip Tricep Extension
4 Sets x 8 Reps
Day 1
Day 1
10 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Squat
4 Sets x 5 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Spider Curl
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Reverse Grip Tricep Extension
4 Sets x 8 Reps
Day 2
Workout 2
9 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Cable Mid Chest Crossover
5 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 3
Workout 3
4 exercises
Abdominal Pendulum
3 Sets x 8 Reps
Alternating Diagonal Leg Bound
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
