piet1
General
Beginner
Machine strength
Plan Details
The piet1 routine by qrip is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Split
Est. 91 min
10 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Tue
Split
Est. 79 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Wed
Split
Est. 62 min
7 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Fri
Split
Est. 89 min
10 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Any
Fun
Est. 71 min
8 exercises
Machine Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
