basic workout
General
Beginner
Machine strength
Plan Details
The basic workout routine by keattong91 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
chest and tricep
Est. 97 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Any
back and bicep
Est. 88 min
11 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
EZ Bar Close Grip Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Any
shoulder abs
Est. 70 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Sit-Up
4 Sets x 8 Reps
Weight Plate Rotation
4 Sets x 8 Reps
Scissor Kick
4 Sets x 8 Reps
Plank
4 Sets
Any
leg
Est. 88 min
10 exercises
Barbell Squat
6 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
