Rayan’s Plan
General
Beginner
Machine strength
Plan Details
The Rayan’s Plan routine by Moealameh is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Rayan
Routine detail
Mon
New Workout
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 12 Reps
Tue
New Workout
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable Behind the Back Wrist Curl
3 Sets x 12 Reps
Wed
New Workout
Est. 0 min
8 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Thu
New Workout
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Fri
New Workout
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
