Kyle plan
General
Beginner
Body
Plan Details
The Kyle plan routine by dnfjrvm is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
bicep/shoulders #1
Est. 0 min
12 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Plank
5 Sets
Hanging Leg Raise
5 Sets x 10 Reps
Crunch
5 Sets x 30 Reps
Recumbent Bike
1 Set
Tue
back/chest #1
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Decline Crunch
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Scissor Kick
3 Sets x 25 Reps
Treadmill Running
1 Set
Wed
Triceps/Legs #1
Est. 0 min
12 exercises
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Machine Calf Press
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 8 Reps
Reverse Crunch
5 Sets x 15 Reps
Weight Plate Russian Twist
5 Sets x 15 Reps
Leg Raise
5 Sets x 15 Reps
Elliptical Training
1 Set
Thu
Biceps/Shoulders #2
Est. 0 min
12 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Crunch
5 Sets x 30 Reps
Plank
5 Sets
Recumbent Bike
1 Set
Fri
Chest/Back #2
Est. 0 min
12 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Back Hyperextension
5 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 8 Reps
Decline Crunch
5 Sets x 15 Reps
Hanging Knee Raise
5 Sets x 15 Reps
Scissor Kick
5 Sets x 25 Reps
Treadmill Running
1 Set
Sat
Triceps/Legs #2
Est. 0 min
12 exercises
Dumbbell Tricep Extension
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Bench Dip
5 Sets x 8 Reps
Tricep Push-Up
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Dumbbell Lunge
5 Sets x 8 Reps
Bridge
5 Sets
Leg Raise
5 Sets x 15 Reps
Reverse Crunch
5 Sets x 15 Reps
Weight Plate Rotation
5 Sets x 15 Reps
Treadmill Running
1 Set
Any
[2022-08-20] Workout
Est. 0 min
0 exercises
This day is empty
