Colin beginner
General
Beginner
Machine strength
Plan Details
The Colin beginner routine by niklaus88 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Program to help retain muscle mass. Made for those with some existing mobility and to help improve on this as well as coordination and function
Routine detail
Day 1
Monday Lower
Est. 31 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 2
Wednesday Upper
Est. 39 min
5 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 3
Friday Upper lower
Est. 39 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
