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Archie Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 7 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Barbell Incline Bench Press
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4x8 reps |
rest: 90s
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Barbell Bench Press
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4x8 reps |
rest: 90s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 90s
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Dumbbell Bench Press
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4x8 reps |
rest: 90s
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Machine Fly
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4x8 reps |
rest: 90s
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Cable Shoulder Extension
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4x8 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 90s
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Barbell Deadlift
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4x6 reps |
rest: 90s
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Barbell Bent-Over Row
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4x6 reps |
rest: 90s
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EZ Bar Curl
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4x8 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 90s
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Dumbbell Alternating Hammer Curl
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4x8 reps |
rest: 90s
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Dumbbell Incline Curl
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4x8 reps |
rest: 90s
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Barbell Preacher Curl
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4x8 reps |
rest: 90s
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Barbell Squat
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4x6 reps |
rest: 90s
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Barbell Lunge
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4x6 reps |
rest: 90s
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Barbell Shoulder Press
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4x6 reps |
rest: 90s
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Machine Leg Press
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4x8 reps |
rest: 90s
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Dumbbell Walking Lunge
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4x8 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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4x8 reps |
rest: 90s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 90s
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Dumbbell Side Bend
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4x8 reps |
rest: 90s
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Parallel Bar Hip Raise
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4x8 reps |
rest: 90s
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Hanging Leg Raise
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4x12 reps |
rest: 90s
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Bench Weighted Decline Crunch
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4x8 reps |
rest: 90s
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Cable Side Bend
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4x8 reps |
rest: 90s
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Stability Ball Crunch
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4x8 reps |
rest: 90s
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Plank
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4x8 reps |
rest: 90s
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Machine Fly
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4x8 reps |
rest: 90s
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Cable Shoulder Extension
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4x8 reps |
rest: 90s
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Cable Cross-Over
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4x8 reps |
rest: 90s
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Machine Assisted Dip
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4x8 reps |
rest: 90s
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Smith Machine Bench Press
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3x8 reps |
rest: 90s
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Dumbbell Incline Press on Stability Ball
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4x8 reps |
rest: 90s
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Dumbbell Incline Fly (Stability Ball)
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4x8 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 90s
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Dumbbell Alternating Bicep Curl
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4x8 reps |
rest: 90s
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Dumbbell Seated Curl
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4x8 reps |
rest: 90s
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Machine Assisted Pull-Up
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4x8 reps |
rest: 90s
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Cable Bicep Curl
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4x8 reps |
rest: 90s
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EZ Bar Curl (Reverse Grip)
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4x8 reps |
rest: 90s
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Cable Seated Row
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4x8 reps |
rest: 90s
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Machine Shoulder Press
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4x8 reps |
rest: 90s
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Smith Machine Squat
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4x8 reps |
rest: 90s
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Smith Machine Upright Row
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4x8 reps |
rest: 90s
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Smith Machine Shoulder Press
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4x8 reps |
rest: 90s
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Machine Hip Abduction
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4x8 reps |
rest: 90s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 90s
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Dumbbell Walking Lunge
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4x8 reps |
rest: 90s
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