Giannos-Loukis
General
Beginner
Machine strength
Plan Details
The Giannos-Loukis routine by giannos3 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
PPL
Routine detail
Mon
Push 1
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
DB waiters curl
3 Sets x 12 Reps
Push-Up
20 Sets x 6 Reps
Tue
Pull 1
Est. 0 min
7 exercises
Back Hyperextension
3 Sets x 15 Reps
Barbell Incline Bench Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Chin ups
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Wed
New Workout
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Thu
Push 2
Est. 0 min
8 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Push-Up
20 Sets x 6 Reps
Fri
New Workout
Est. 0 min
7 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 21 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
