Rowes training plan
General
Beginner
Machine strength
Plan Details
The Rowes training plan routine by greedyyy is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Cardio when possible
Routine detail
Tue
Back and bicep
Est. 0 min
6 exercises
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Thu
Chest and shoulders
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Fri
Leg day - 50 floors
Est. 0 min
5 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Step Machine
1 Set
Sun
Triceps and chest
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
