beck-ward
General
Beginner
Machine strength
Plan Details
The beck-ward routine by beck-ward is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Arms/shoulders
Est. 0 min
10 exercises
Preacher Curl Machine
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Tue
Chest/back
Est. 0 min
9 exercises
Machine Fly
3 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Wed
Legs
Est. 0 min
7 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
Machine Calf Raise
5 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
