Emma’s Workout
Sport
Beginner
Machine strength
Plan Details
The Emma’s Workout routine by emmaningjiuan is a 8 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Enter your routine description
Routine detail
Day 1
chest
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Neutral grip pull down
3 Sets x 8 Reps
Cable Pull over
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dead Hangs
3 Sets
Day 1
cardio + abs
Est. 0 min
10 exercises
Indoor Cycling
1 Set
Mobility Crunches
3 Sets x 8 Reps
Bird Dogs
3 Sets x 8 Reps
Dead Bugs
3 Sets x 8 Reps
Plank Walks
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Shoulder Taps
3 Sets x 8 Reps
Stir the Pot
3 Sets x 8 Reps
The 100
1 Set x 100 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 2
bicep focus
Est. 0 min
9 exercises
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable curl super set
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Single arm pull down
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dead Hangs
3 Sets
Day 3
legs (hamstring focus)
Est. 0 min
6 exercises
Barbell Standing Calf Raise
3 Sets x 8 Reps
Box pistol squat
2 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell rdl
3 Sets x 8 Reps
Day 4
chest+back (back focus)
Est. 0 min
10 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Neutral grip pull down
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Seated Cable Chest Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Single arm lat pull down
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 5
arms (shoulder focus)
Est. 0 min
10 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Bicep superset
3 Sets x 8 Reps
Squat curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Y raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable reverse fly
3 Sets x 8 Reps
Katana pull
3 Sets x 8 Reps
Cross body cable extension
3 Sets x 8 Reps
Day 5
light cardio + abs + mobility
Est. 0 min
7 exercises
Indoor Cycling
1 Set
Mobility Crunches
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Dead Bugs
2 Sets x 10 Reps
Stir the Pot
3 Sets x 8 Reps
The 100
1 Set x 100 Reps
Yoga
3 Sets
Day 6
legs (quad focus)
Est. 0 min
7 exercises
Stationary Bike
1 Set
Barbell Standing Calf Raise
3 Sets x 8 Reps
Box pistol squat
2 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Bulgarian Split Squars
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
