VK
General
Beginner
Machine strength
Plan Details
The VK routine by virgisprivacy is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
day 2
Est. 62 min
7 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 9 Reps
Push-Up
4 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Any
day 1
Est. 61 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Barbell Squat
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Any
day 3
Est. 57 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
