Luis's body pump..
General
Beginner
Machine strength
Plan Details
The Luis's body pump.. routine by Luis-A-O is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Abs & Stretch
Est. 0 min
0 exercises
This day is empty
Tue
Tuesday pump
Est. 65 min
10 exercises
Machine Leg Press
3 Sets x 7 Reps
Machine Kneeling Leg Curl
3 Sets x 7 Reps
Leverage Incline Chest Press
3 Sets x 7 Reps
Dumbbell Incline Fly
3 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 7 Reps
Cable Seated Row
3 Sets x 7 Reps
Dumbbell One-Arm Front Raise
3 Sets x 7 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 7 Reps
EZ Bar Curl
3 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 7 Reps
Wed
Wednesday pump
Est. 64 min
10 exercises
Barbell Deadlift
3 Sets x 7 Reps
Back Hyperextension
3 Sets x 7 Reps
Machine Leg Extension
3 Sets x 7 Reps
Machine Seated Leg Curl
3 Sets x 7 Reps
Smith Machine Bench Press
3 Sets x 7 Reps
Machine Fly
3 Sets x 7 Reps
Smith Machine Shoulder Press
3 Sets x 7 Reps
Barbell Upright Row
3 Sets x 7 Reps
Preacher Curl Machine
3 Sets x 7 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 7 Reps
Thu
Abs & Stretch
Est. 0 min
0 exercises
This day is empty
Fri
Friday pump
Est. 65 min
10 exercises
V-SQUAT
4 Sets x 7 Reps
Hack Calf Raise
4 Sets x 7 Reps
Leverage Decline Chest Press
3 Sets x 7 Reps
Cable Lower Chest Raise
3 Sets x 7 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 7 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 7 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 7 Reps
Cable Internal Rotation
3 Sets x 7 Reps
Cable Dual Overhead Curl
3 Sets x 7 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 7 Reps
Sat
Saturday pump
Est. 70 min
10 exercises
Smith Machine Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 7 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 7 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Sun
Sunday pump
Est. 65 min
10 exercises
Smith Machine Front Squat
3 Sets x 7 Reps
Machine Leg Curl (Prone)
3 Sets x 7 Reps
Dumbbell Incline Bench Press
3 Sets x 7 Reps
Dumbbell Incline Fly
3 Sets x 7 Reps
Leverage Machine High Row
3 Sets x 7 Reps
Cable Shoulder Extension
3 Sets x 7 Reps
Leverage Machine Shrug
4 Sets x 7 Reps
Cable Rope Face Pull
3 Sets x 7 Reps
Cable One-Arm Preacher Curl
3 Sets x 7 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 7 Reps
