?lk Plan
General
Beginner
Machine strength
Plan Details
The ?lk Plan routine by Sinister_Sensei is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Sinister Sensei
Routine detail
Mon
Biceps & Gö?üs 1
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Push-Up
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Tue
Omuz & Bacak
Est. 0 min
9 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Wed
Kanat Triceps
Est. 0 min
9 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
