CREED'S WORKØUT?
General
Beginner
Body
Plan Details
The CREED'S WORKØUT? routine by dan.rmr is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
DAY I: CHEST/BACK/ARMS
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Push-Up
10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 20 Reps
Bench Dip
10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps
Tue
DAY II: BICEPS/TRICEPS/LATS
Est. 0 min
6 exercises
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Wed
DAY III: LEGS/ABS
Est. 0 min
10 exercises
Dumbbell Lunge
3 Sets x 30 Reps
Kneeling Hip Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Smith Machine Squat
10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps
Crunch
3 Sets x 25 Reps
Bench Leg Raise (Supine)
3 Sets x 25 Reps
Reverse Crunch
3 Sets x 25 Reps
Toe Touches
3 Sets x 25 Reps
Sit-Up
3 Sets x 25 Reps
Thu
DAY IV: CHEST/ARM/ABS
Est. 0 min
12 exercises
Dumbbell Bench Press
5 Sets x 10,9,8,7,6 Reps
Push-Up
5 Sets x 15 Reps
Dumbbell Fly
5 Sets x 10,9,8,7,6 Reps
Push-Up
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Bench Dip
4 Sets x 20 Reps
Crunch
3 Sets x 25 Reps
Bench Leg Raise (Supine)
3 Sets x 25 Reps
Reverse Crunch
3 Sets x 25 Reps
Toe Touches
3 Sets x 25 Reps
Sit-Up
25 Sets
