The Grind*
General
Beginner
Machine strength
Plan Details
The The Grind* routine by Drami47 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
BACK
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Tue
CHEST & ABS
Est. 0 min
7 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Push-Up
3 Sets
Machine Ab Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Wed
LEGS
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Smith Machine Reverse Calf Raise
4 Sets x 20 Reps
Thu
SHOULDERS & ABS
Est. 0 min
7 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 15 Reps
Decline Bench Rotational Sit-Up
3 Sets x 15 Reps
Barbell Ab Rollout
3 Sets x 12 Reps
Fri
ARMS
Est. 0 min
6 exercises
EZ Bar Curl
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
