Oli's workout plan 2
General
Beginner
Machine strength
Plan Details
The Oli's workout plan 2 routine by OliverTang is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day6 Abs
Est. 46 min
5 exercises
Machine Ab Crunch
4 Sets x 12 Reps
Cable Side Bend
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Decline Bench Leg Raise
4 Sets x 12 Reps
Any
Day2 Back
Est. 57 min
6 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Any
Day3 Legs
Est. 64 min
7 exercises
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Any
Day4 Shoulders
Est. 57 min
6 exercises
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Cable External Rotation
4 Sets x 12 Reps
Any
Day5 Arms
Est. 78 min
8 exercises
Barbell Curl
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Any
Day 1 Chest
Est. 58 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
