Fermin's workout plan
General
Beginner
Machine strength
Plan Details
The Fermin's workout plan routine by fermindaknight is a 24 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
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Est. 0 min
0 exercises
This day is empty
Mon
3)Chest/Tri Cable
Est. 51 min
8 exercises
ring flys
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Mon
1)Chest/Tri DBell
Est. 36 min
9 exercises
Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Mon
2)Chest/Tri Barbell
Est. 53 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Mon
4)Chest/Tri Machine
Est. 51 min
8 exercises
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Tue
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Est. 0 min
0 exercises
This day is empty
Tue
1)Back /Arms DBells
Est. 30 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Tue
2)Back /Arms Bbell
Est. 52 min
8 exercises
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Tue
3)Back /Arms Machine
Est. 51 min
8 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Wed
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Est. 0 min
0 exercises
This day is empty
Wed
1)Sh/Abs DBells
Est. 76 min
12 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
upside down crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Wed
2)Sh/Abs Cable
Est. 77 min
12 exercises
Cable Upright Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Windshield Wipers
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Wed
3)Sh/Abs mix
Est. 82 min
13 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
forearm twist curl
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
upside down crunch
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Thu
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Est. 0 min
0 exercises
This day is empty
Thu
3)Legs/Glutes
Est. 0 min
0 exercises
This day is empty
Thu
1)Legs/Glutes Smith
Est. 46 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Thu
2)Legs/Glutes
Est. 46 min
7 exercises
Dumbbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Fri
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Est. 0 min
0 exercises
This day is empty
Fri
3)Chest/Tri DBells
Est. 54 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Fri
1)Chest/Tri Cables
Est. 51 min
8 exercises
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Fri
2)Chest/Tri Machine
Est. 52 min
8 exercises
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Sat
2)Back/Arms Dbells
Est. 53 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Sat
1)Back/Arms Machine
Est. 52 min
8 exercises
Machine Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Sat
3)Back/Arms Bbells
Est. 53 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
