abuzoz's Plan
General
Beginner
Machine strength
Plan Details
The abuzoz's Plan routine by vip7 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
A good beginners plan
Routine detail
Mon
Chest & Bi
Est. 0 min
8 exercises
Leverage Incline Chest Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 15 Reps
Machine Bicep Curl
3 Sets x 15 Reps
Tue
Back & Tri
Est. 0 min
9 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Machine Reverse T Bar Row
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Wed
Shoulder
Est. 0 min
5 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Thu
Legs
Est. 0 min
7 exercises
Bridge
3 Sets
Glute Stretch
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
