New 1
General
Beginner
Machine strength
Plan Details
The New 1 routine by Joac is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Push
4 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 6 Reps
Day 2
Pull and Calves
4 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 3
Upper body and Core
4 exercises
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 4
Legs
4 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 5
Upper body and Core
5 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
