anrojas's Plan
General
Beginner
Machine strength
Plan Details
The anrojas's Plan routine by anrojas is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Bing bong
Routine detail
Day 1
Push 1
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 8,12,12,12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10,15,15,15 Reps
Dumbbell Lateral Raise
4 Sets x 8,12,12,12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Day 2
Push 2
Est. 0 min
5 exercises
Barbell Military Press (Seated)
4 Sets x 8,12,12,12 Reps
Dumbbell Lateral Raise
4 Sets x 12,20,20,20 Reps
Dumbbell Fly
4 Sets x 8,12,12,12 Reps
Dumbbell Tricep Kickback
3 Sets x 8,12,12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10,15,15,15 Reps
Day 3
Pull 1
Est. 0 min
6 exercises
Pull-Up
5 Sets x 10,15,15,15,15 Reps
Barbell Bent-Over Row
4 Sets x 8,12,12,12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,12,12,12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8,12,12,12 Reps
Cable Bicep Curl
4 Sets x 10,15,15,15 Reps
Machine Iso Lateral High Row
4 Sets x 8,12,12,12 Reps
Day 4
Pull 2
Est. 0 min
6 exercises
Pull-Up
5 Sets x 10,12,12,12,12 Reps
Dumbbell One-Arm Row
4 Sets x 8,12,12,12 Reps
T Bar Row
5 Sets x 10,15,15,15,15 Reps
Dumbbell Spider Curl
5 Sets x 8,12,12,12,12 Reps
Cable Seated Row
3 Sets x 8,12,12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 5
Legs 1
Est. 0 min
5 exercises
Barbell Squat
6 Sets x 6,12,12,12,12,12 Reps
Dumbbell Lunge
4 Sets x 10,12,12,12 Reps
Machine Leg Extension
5 Sets x 10,20,20,20,20 Reps
Machine Leg Curl (Prone)
5 Sets x 10,15,15,15,15 Reps
Machine Seated Calf Raise
4 Sets x 15,25,25,25 Reps
Day 6
Legs 2
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 6,12,12,12,12 Reps
Barbell Pin-Off Good Morning
4 Sets x 8,12,12,12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
5 Sets x 10,15,15,15,15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
5 Sets x 15,25,25,25,25 Reps
