qwe
General
Beginner
Machine strength
Plan Details
The qwe routine by takacsg is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
day1
Est. 46 min
7 exercises
Plank
3 Sets
Push-Up
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Day 2
day2
Est. 64 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Climber Pull-Up
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Gironda Sternum Pull-Up
3 Sets x 8 Reps
Gorilla Chin-Up with Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Day 3
day3
Est. 45 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
a21
3 Sets x 8 Reps
Day 4
day4
Est. 51 min
8 exercises
B21
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
