my Plan
General
Beginner
Machine strength
Plan Details
The my Plan routine by IBesoALharbi is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Bi
Est. 91 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Tue
Back & Tri
Est. 79 min
9 exercises
Weighted Pull-Up
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Sat
Shoulder
Est. 45 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Calf Machine Shoulder Shrug
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Sun
Legs
Est. 63 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Any
ABS
Est. 60 min
10 exercises
Air Bike
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
