back 2 it
General
Beginner
Machine strength
Plan Details
The back 2 it routine by acsok is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
A workout program to ease you back into working out. Lift weights first, then do 20 minutes of cardio.
Routine detail
Mon
Back & Biceps
Est. 73 min
8 exercises
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Treadmill Running
3 Sets
Tue
Chest & Triceps
Est. 106 min
7 exercises
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Treadmill Running
1 Set
Wed
Legs
Est. 46 min
8 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Elliptical Training
1 Set
Treadmill Running
1 Set
Thu
Shoulder
Est. 105 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Treadmill Running
1 Set
