Call me yousra
General
Beginner
Machine strength
Plan Details
The Call me yousra routine by mehrdad.malekz is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is just for you
Routine detail
Day 1
Chest / Tricep Day
Est. 0 min
7 exercises
Treadmill Running
4 Sets
Barbell Incline Bench Press
4 Sets x 15,12,10,8 Reps
Barbell Bench Press
4 Sets x 15,12,10,8 Reps
Cable Lower Chest Raise
4 Sets x 15,12,10,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15,12,10,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15,12,10,8 Reps
Treadmill Running
1 Set
Day 2
Back / Bicep Day
Est. 0 min
7 exercises
Treadmill Running
4 Sets
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,10,8 Reps
Cable Seated Row
4 Sets x 15,12,10,8 Reps
Dumbbell Bent-Over Row
4 Sets x 15,12,10,8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15,12,10,8 Reps
Cable Bicep Curl
4 Sets x 15,12,10,8 Reps
Treadmill Running
4 Sets
Day 3
Shoulder / Abs Day
Est. 0 min
9 exercises
Treadmill Running
1 Set
Machine Shoulder Press
3 Sets x 15,12,10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15,12,10 Reps
Cable Rope Face Pull
4 Sets x 15,12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15,12,10 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 15,12,10 Reps
Treadmill Running
1 Set
Day 4
Leg Day
Est. 0 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 15,12,10,8 Reps
Bench Hip Thrust
4 Sets x 15,12,10,8 Reps
Dumbbell Lunge
3 Sets x 15,12,10 Reps
Machine Leg Extension
3 Sets x 15,12,10 Reps
Machine Leg Curl (Prone)
3 Sets x 15,12,10 Reps
Machine Calf Raise
3 Sets x 15,12,10 Reps
Treadmill Running
1 Set
