BACK, BICEPS AND ABS
General
Beginner
Machine strength
Plan Details
The BACK, BICEPS AND ABS routine by pim.zegers is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Any
Abs
Est. 0 min
11 exercises
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Windshield Wipers
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Any
Back
Est. 0 min
10 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Any
Biceps
Est. 0 min
11 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Cable Seated Overhead Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
