omw kast
General
Beginner
Machine strength
Plan Details
The omw kast routine by baertegelen is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Day 1
Bovenkant borst/schouder
Est. 0 min
6 exercises
Machine Incline Chest Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable High Cross-Over
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Day 2
Achterkant been/bovenkant rug
Est. 0 min
6 exercises
Barbell Clean
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 3
Armen/schouder
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 4
Voorkant been/kuiten
Est. 0 min
4 exercises
Machine Squat
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 5
Borst/vleugels rug
Est. 0 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
