Archie Routine
General
Beginner
Machine strength
Plan Details
The Archie Routine routine by darisrafi is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Archie Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 7 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 8
7. Shoulders and Legs
Est. 71 min
7 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Day 8
6. Back, Biceps, and Forearm
Est. 72 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Day 8
3. Shoulders and Legs
Est. 71 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Lunge
4 Sets x 6 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Day 8
4. Abs
Est. 70 min
7 exercises
Dumbbell Side Bend
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 8 Reps
Cable Side Bend
4 Sets x 8 Reps
Stability Ball Crunch
4 Sets x 8 Reps
Plank
4 Sets
Day 8
1. Chest and Triceps
Est. 72 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 8
2. Back, Biceps, and Forearm
Est. 71 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Day 8
5. Chest and Triceps
Est. 69 min
7 exercises
Machine Fly
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Press on Stability Ball
4 Sets x 8 Reps
Dumbbell Incline Fly (Stability Ball)
4 Sets x 8 Reps
