Size_PH1
General
Beginner
Machine strength
Plan Details
The Size_PH1 routine by venel is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, Triceps, Calves
Est. 76 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 2
Back, Biceps, ABS
Est. 84 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Standing Pulldown
3 Sets x 12 Reps
Straight Arm Pulldown
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Oblique Crunch
3 Sets x 30 Reps
Day 3
Shoulders, Traps, Calves
Est. 67 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Day 4
Legs and Abs
Est. 70 min
8 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 30 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Plank
3 Sets
