Gym Workout w/Joshua
General
Beginner
Machine strength
Plan Details
The Gym Workout w/Joshua routine by serenityashley2 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Arms & Abs
14 exercises
Machine Tricep Extension
3 Sets x 15 Reps
Machine Bicep Curl
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Step Machine
1 Set
Day 3
Legs & Abs
13 exercises
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Rowing
1 Set
Day 5
Arms & Abs Copy
14 exercises
Machine Tricep Extension
3 Sets x 15 Reps
Machine Bicep Curl
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Step Machine
1 Set
Day 7
Legs & Abs Copy
13 exercises
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Rowing
1 Set
