007
General
Beginner
Machine strength
Plan Details
The 007 routine by jrmpdgzb is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Push
Est. 0 min
10 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Machine Dip
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Wed
Pull
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Thu
Legs
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Barbell Calf Raise
4 Sets x 15 Reps
