bowflex
General
Beginner
Machine strength
Plan Details
The bowflex routine by danebrunig is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Tuesday
Est. 142 min
17 exercises
Machine Fly
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Seated Lateral Rows
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Cable Crunch
2 Sets x 10 Reps
Cable Oblique Crunch
2 Sets x 10 Reps
Rowing
1 Set
Tue
Tuesday
Est. 142 min
17 exercises
Machine Fly
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Seated Lateral Rows
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Cable Crunch
2 Sets x 10 Reps
Cable Oblique Crunch
2 Sets x 10 Reps
Rowing
1 Set
Sun
Sunday
Est. 142 min
17 exercises
Machine Fly
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Seated Lateral Rows
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Cable Crunch
2 Sets x 10 Reps
Cable Oblique Crunch
2 Sets x 10 Reps
Rowing
1 Set
