rutina gym
General
Beginner
Machine strength
Plan Details
The rutina gym routine by mirihv is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Rutina beginner gym
Routine detail
Mon
Workout 1
Est. 0 min
14 exercises
Plank
4 Sets
Weight Plate Russian Twist
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Bench Hip Thrust
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Cable Side Bend
4 Sets x 12 Reps
Weighted Hanging Knee Raise
4 Sets x 12 Reps
Cable Seated Crunch
4 Sets x 12 Reps
Seated Bench Leg Pull-In
4 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Cable One-Arm Side Bend
4 Sets x 12 Reps
Cable Reverse Wood Chop
4 Sets x 12 Reps
Bench Oblique Crunch
4 Sets x 12 Reps
Dumbbell Rotational Decline Sit-Up
4 Sets x 12 Reps
Tue
Workout 2
Est. 0 min
18 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
17 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell Deadlift
4 Sets x 12 Reps
Barbell Sumo Deadlift
4 Sets x 12 Reps
Machine Inverted Row
4 Sets x 12 Reps
Thu
Workout 4
Est. 0 min
12 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 12 Reps
Smith Machine Split Squat
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Bodyweight Step-Up
4 Sets x 12 Reps
Dumbbell Jump Squat
4 Sets x 12 Reps
Fri
Workout 5
Est. 0 min
0 exercises
This day is empty
Sat
Workout 6
Est. 0 min
14 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Sun
Workout 7
Est. 0 min
0 exercises
This day is empty
