For you
General
Beginner
Machine strength
Plan Details
The For you routine by FRoque is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Pull
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Bent Knee Hip Raise
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Step Machine
4 Sets
Tue
Leg
Est. 0 min
8 exercises
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Wed
Power leg
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Kettlebell Front Squat
4 Sets x 10 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Thu
Upper
Est. 0 min
8 exercises
Barbell Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Treadmill Running
4 Sets
Sun
Push
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Elliptical Training
4 Sets
