Bryan
General
Beginner
Machine strength
Plan Details
The Bryan routine by fksxyab is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Workout plan
Routine detail
Mon
Workout 1
Est. 0 min
9 exercises
Machine Seated Calf Raise
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Smith Machine Front Squat
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Tue
Workout 2
Est. 0 min
7 exercises
Cable Incline Fly
4 Sets x 12 Reps
Cable Flat Bench Fly
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Smith Machine Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Wed
Workout 3
Est. 0 min
7 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Thu
Workout 4
Est. 0 min
10 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Fri
New Workout
Est. 0 min
8 exercises
Smith Machine Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Smith Machine Good Morning
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
