next month
General
Beginner
Machine strength
Plan Details
The next month routine by yassirmosawi is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
leg and shoulder
Est. 64 min
10 exercises
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Rear Lateral Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Any
chest and biceps
Est. 60 min
9 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Any
back and triceps
Est. 58 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
