Grow With The Flow Routine 1
General
Beginner
Barbell
Plan Details
The Grow With The Flow Routine 1 routine by S_PINTO is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Back
Est. 55 min
9 exercises
Barbell Bench Press
5 Sets x 15,15,6,6,8 Reps
Dumbbell Decline Bench Press
3 Sets x 8,8,10 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 15,15,6,6,8 Reps
Dumbbell One-Arm Row
3 Sets x 8,8,10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8,8,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,8,10,10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Day 2
Calves, Hams & Triceps
Est. 60 min
9 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 15,15,8,8,10 Reps
Machine Leg Curl (Prone)
3 Sets x 8,8,12 Reps
Standing leg curl
3 Sets x 10,10,12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Barbell Seated Calf Raise
4 Sets x 20 Reps
Barbell Bench Press (Close Grip)
5 Sets x 15,15,6,6,8 Reps
Dumbbell Tricep Extension
3 Sets x 6,6,10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8,8,10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Day 3
Shoulders & Abs
Est. 75 min
12 exercises
Barbell Military Press (Seated)
5 Sets x 15,15,6,6,8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8,8,10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 8,8,12,12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Day 4
Quads, Glutes, Biceps & Forearms
Est. 55 min
9 exercises
Barbell Deep Squat
5 Sets x 15,15,6,6,8 Reps
Barbell Hack Squat
3 Sets x 8,8,12 Reps
Dumbbell Lunge
3 Sets x 8,8,12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Curl
5 Sets x 15,15,6,6,8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8,8,10 Reps
Preacher Curl Machine
3 Sets x 8,8,10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
