workouts
General
Beginner
Machine strength
Plan Details
The workouts routine by danielgrech is a 15 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
chest
Est. 104 min
10 exercises
Barbell Bench Press
8 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
7 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Narrow Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Plate Narrow Press
3 Sets x 20 Reps
Dip
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Day 2
triceps
Est. 61 min
7 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Day 3
back
Est. 94 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Row
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Reverse Crossover
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Lat Pulldown
5 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Day 4
biceps
Est. 65 min
7 exercises
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 21 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Heavy Barbell Eccentric Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Day 5
shoulders
Est. 62 min
7 exercises
Barbell Military Press (Seated)
4 Sets x 12 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
EZ Bar Front Raise
3 Sets x 12 Reps
Day 6
legs
Est. 76 min
9 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 15 Reps
Machine Hip Abduction
2 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Squat
7 Sets x 5 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Day 7
Abs
Est. 40 min
5 exercises
Mountain Climber
3 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Plank with leg ups
2 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Plank
3 Sets
Day 10
Chest & Tri 1
Est. 73 min
9 exercises
Dumbbell Incline Bench Press
6 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Narrow Press
3 Sets x 15 Reps
Dumbbell One-Arm Bench Press
3 Sets x 12 Reps
Plate Narrow Press
3 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Day 10
Chest & Tri 1
Est. 73 min
9 exercises
Dumbbell Incline Bench Press
6 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Narrow Press
3 Sets x 15 Reps
Dumbbell One-Arm Bench Press
3 Sets x 12 Reps
Plate Narrow Press
3 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Day 10
Chest & Tri 1
Est. 73 min
9 exercises
Dumbbell Incline Bench Press
6 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Narrow Press
3 Sets x 15 Reps
Dumbbell One-Arm Bench Press
3 Sets x 12 Reps
Plate Narrow Press
3 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Day 11
Back and Bi 1
Est. 83 min
9 exercises
Pull-Up
3 Sets x 1 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Barbell Row
4 Sets x 12 Reps
Cable Reverse Crossover
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Day 12
Chest & Tri 2
Est. 81 min
8 exercises
Dumbbell Bench Press
7 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Day 13
Back & Bi 2
Est. 125 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Preacher Curl Machine
34 Sets x 8 Reps
Day 14
Legs & Shoulders 1
Est. 84 min
9 exercises
Machine Leg Press (Wide Stance)
7 Sets x 12 Reps
Barbell Deadlift
6 Sets x 6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
EZ Bar Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Day 15
Legs & Shoulders 2
Est. 77 min
8 exercises
Barbell Squat
7 Sets x 6 Reps
Barbell Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Smith Machine Rear Shoulder Press
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
