chest,tris/back,bis/legs/shoulders
General
Beginner
Machine strength
Plan Details
The chest,tris/back,bis/legs/shoulders routine by Greeny1243 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest/Bis
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Tue
Back/Tri
Est. 0 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 15 Reps
Thu
Shoulders/forearm
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Fri
Legs
Est. 0 min
4 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
