Hardcore - week 1
General
Beginner
Machine strength
Plan Details
The Hardcore - week 1 routine by RitaD is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 3: Rest Day
Est. 0 min
0 exercises
This day is empty
Any
Day 6: Rest day
Est. 0 min
0 exercises
This day is empty
Any
Day 2: Chest and Triceps
Est. 108 min
7 exercises
Treadmill Running
1 Set
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Any
Day 1: Legs
Est. 62 min
6 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Hack Squat
3 Sets x 15 Reps
Treadmill Running
1 Set
Any
Day 4: Back and Biceps
Est. 122 min
8 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 20 Reps
Treadmill Running
1 Set
Any
Day 5: Shoulders, abs and calves
Est. 122 min
8 exercises
Treadmill Running
1 Set
Barbell Seated Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 20 Reps
Barbell Shoulder Pull (Prone)
3 Sets x 20 Reps
Weighted Crunch
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Any
Day 7: legs
Est. 96 min
8 exercises
Machine Leg Extension
3 Sets x 30 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 50 Reps
Machine Leg Extension
3 Sets x 30 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Treadmill Running
1 Set
