oskar berlot
General
Beginner
Machine strength
Plan Details
The oskar berlot routine by MatijaBurlinMali is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
LEGS Day #2
Est. 38 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Mon
ARMS Day #1
Est. 38 min
6 exercises
Dip
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tue
CHEST AND BACK Day #3
Est. 38 min
6 exercises
Leverage Machine Iso Row
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Any
ABS Day #4
Est. 23 min
4 exercises
Machine Ab Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Plank
2 Sets
