Week routine
General
Beginner
Machine strength
Plan Details
The Week routine routine by matheusbelniowski is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Any
A- Chest Day
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 10,10,8,8 Reps
Barbell Bench Press
4 Sets x 10,10,8,8 Reps
Dumbbell Fly
4 Sets x 10,10,8,8 Reps
Cable Cross-Over
4 Sets x 10,10,8,8 Reps
Cable Mid Chest Crossover
4 Sets x 10,10,8,8 Reps
Cable Lower Chest Raise
4 Sets x 10,10,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 10,10,8,8 Reps
Any
B- Leg Day
Est. 0 min
6 exercises
Machine Leg Extension
4 Sets x 10,10,8,8 Reps
Machine Leg Press
4 Sets x 10,10,8,8 Reps
Barbell Single-Leg Squat
4 Sets x 10,10,8,8 Reps
Barbell Squat
4 Sets x 10,10,8,8 Reps
Machine Seated Leg Curl
4 Sets x 10,10,8,8 Reps
Machine Seated Calf Raise
4 Sets x 10,10,8,8 Reps
Any
C- Back Day
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,10,8,8 Reps
Machine Assisted Pull-Up
4 Sets x 10,10,8,8 Reps
Cable V Bar Pulldown
4 Sets x 10,10,8,8 Reps
Barbell Bent-Over Row
4 Sets x 10,10,8,8 Reps
Dumbbell One-Arm Row
4 Sets x 10,10,8,8 Reps
Cable Seated Row
4 Sets x 10,10,8,8 Reps
Any
D- Biceps Day
Est. 0 min
6 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 10,10,8,8 Reps
Dumbbell Concentration Curl
4 Sets x 10,10,8,8 Reps
Machine Assisted Dip
4 Sets x 10,10,8,8 Reps
Dual Cable Triceps Extension
4 Sets x 10,10,8,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,10,8,8 Reps
Barbell Preacher Curl
4 Sets x 10,10,8,8 Reps
