week 1
General
Beginner
Machine strength
Plan Details
The week 1 routine by PhilipLataille is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
week 1 workout
Routine detail
Mon
Chest
Est. 240 min
15 exercises
Jump Rope
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Calf Machine Shoulder Shrug
3 Sets x 8 Reps
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Jump Rope
1 Set
Tue
Legs 1
Est. 236 min
11 exercises
Jump Rope
1 Set
Barbell Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Rocket Jump
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Indoor Cycling
1 Set
Jump Rope
1 Set
Wed
Arms
Est. 240 min
13 exercises
Jump Rope
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Recumbent Bike
1 Set
Jump Rope
1 Set
Thu
Legs 2
Est. 240 min
13 exercises
Jump Rope
1 Set
Machine Leg Press
3 Sets x 8 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Indoor Cycling
1 Set
Jump Rope
1 Set
Fri
Back
Est. 240 min
12 exercises
Jump Rope
1 Set
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Alternating Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 8 Reps
Jump Rope
1 Set
Treadmill Running
1 Set
