Abdiel Simple Workout
General
Beginner
Machine strength
Plan Details
The Abdiel Simple Workout routine by MasterBun is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Basic workout, nothing special just general. i focused on things that can be done at Planet Fitness. it has a little bit of everything.
Routine detail
Any
Day 2
Est. 60 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Any
Day 1
Est. 69 min
10 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 6 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Any
Day 4
Est. 62 min
8 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Any
Day 5
Est. 54 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Any
Day 6
Est. 51 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Bench Hip Thrust
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Any
Day 3
Est. 60 min
8 exercises
Barbell Squat
2 Sets x 10 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Squat
1 Set x 6 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
