Month one plan
General
Beginner
Machine strength
Plan Details
The Month one plan routine by jordiecoop is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Month
Routine detail
Mon
Workout 1
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Tue
Workout 2
Est. 0 min
5 exercises
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
4 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Thu
Workout 4
Est. 0 min
6 exercises
90/90 Hamstring Stretch
3 Sets x 8 Reps
Band Hamstring Stretch
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Fri
Workout 5
Est. 0 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Band Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
