Molly's Routine
General
Beginner
Machine strength
Plan Details
The Molly's Routine routine by tivang is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Molly Chest
Est. 0 min
5 exercises
Machine Fly
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Inner Chest Press
4 Sets x 12 Reps
Tue
Molly Back
Est. 0 min
6 exercises
Smith Machine Shrug
4 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Wed
Molly Legs
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 20 Reps
Thu
Molly Shoulder
Est. 0 min
6 exercises
Machine Shoulder Press
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Fri
Molly Biceps & Triceps
Est. 0 min
8 exercises
Machine Bicep Curl
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Sat
Molly Legs
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 20 Reps
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
