John's Workout
General
Beginner
Machine strength
Plan Details
The John's Workout routine by johnlikestoparty is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
My custom routine.
Routine detail
Mon
Chest & Triceps
Est. 97 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Walking
1 Set
Tue
Cardio
Est. 113 min
5 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Wed
Back & Biceps
Est. 98 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Walking
1 Set
Thu
Cardio
Est. 113 min
5 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Fri
Shoulders & Legs
Est. 50 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Sat
Abs & Cardio
Est. 82 min
6 exercises
Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Walking
1 Set
Treadmill Running
1 Set
