Front - back - leg ( Coach abdo )
General
Beginner
Machine strength
Plan Details
The Front - back - leg ( Coach abdo ) routine by ragiamer is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
My own workout
Routine detail
Day 1
Front
Est. 0 min
9 exercises
Dumbbell Bench Press
5 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Front Raise
5 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 20 Reps
Cable Bicep Curl
5 Sets x 20 Reps
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Push-Up
5 Sets x 20 Reps
Leverage Incline Chest Press
2 Sets x 8 Reps
Day 2
Back
Est. 0 min
10 exercises
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Day 3
Legs
Est. 0 min
5 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
