ZGreenshields old
General
Beginner
Machine strength
Plan Details
The ZGreenshields old routine by ZGreenshields is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Chest/Shoulder
Est. 0 min
8 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Tue
Back
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
4 Sets x 10 Reps
Bridge
3 Sets
Wed
Legs
Est. 0 min
8 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 20 Reps
Hack Squat
3 Sets x 12 Reps
Dumbbell Step-Up
2 Sets x 16 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Thu
Arms/Shoulders
Est. 0 min
10 exercises
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Fri
Abs/Back
Est. 0 min
10 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 10 Reps
Alternating Heel Touch
1 Set x 50 Reps
Plank
1 Set
Toe Touches
1 Set x 35 Reps
Sat
Legs
Est. 0 min
0 exercises
This day is empty
Sun
Arms/Chest
Est. 0 min
7 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
