Spingere
General
Beginner
Machine strength
Plan Details
The Spingere routine by JohariRelloJ is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Jengus
Routine detail
Mon
Workout 1
Est. 0 min
11 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Bench Hip Thrust
4 Sets x 15 Reps
Decline Bench Weighted Twist
4 Sets x 15 Reps
Decline Bench Rotational Sit-Up
4 Sets x 15 Reps
Tue
Workout 2
Est. 0 min
11 exercises
Pull-Up
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable Pulldown (Underhand)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 6 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Bench Dip
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Back Hyperextension
4 Sets x 15 Reps
Wed
Workout 3
Est. 0 min
12 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 9 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Dumbbell Rear Deltoid Row
4 Sets x 8 Reps
V-Up
4 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
