Ria general
General
Beginner
Machine strength
Plan Details
The Ria general routine by RiaPhilips is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
push
Est. 56 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Plank
4 Sets
Tue
Legs
Est. 52 min
8 exercises
Barbell Clean Deadlift
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell 1/2 Squat
3 Sets x 10 Reps
Calf Raise On A Dumbbell
3 Sets x 15 Reps
Machine Leg Extension
5 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Any
back March
Est. 46 min
6 exercises
Barbell Bent-Over Row
5 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Any
Pull up training
Est. 44 min
7 exercises
Machine Assisted Chin-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
One-Arm Hang
3 Sets
Plank
4 Sets
Any
dumbbell work out
Est. 39 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Any
upper body may 2017
Est. 71 min
10 exercises
Bodyweight Lunge
2 Sets x 4 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Bridge
3 Sets
Pull-Up
3 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Barbell Step-Up
3 Sets x 15 Reps
Kettlebell Alternating Row
5 Sets x 10 Reps
Superman
5 Sets
Parallel Bar Hip Raise
3 Sets x 10 Reps
Bodyweight Lunge
2 Sets x 4 Reps
Any
Steps
Est. 64 min
10 exercises
Barbell Step-Up
2 Sets x 30 Reps
Dumbbell Step-Up
2 Sets x 15 Reps
Forward Step-Up
2 Sets x 15 Reps
Box Side to Side Shuffle
2 Sets x 15 Reps
Box Side to Side Shuffle
1 Set x 8 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Alternating Leg Bridge
2 Sets x 30 Reps
Stability Ball Bridge
3 Sets x 15 Reps
Side Bridge
2 Sets
Plank
3 Sets
Any
combo
Est. 38 min
8 exercises
Squat and arm raise, side and leg raise
2 Sets x 10 Reps
Deadlift, lateral raise, squat, curl
3 Sets x 8 Reps
good morning, squat
3 Sets x 10 Reps
curl, wide leg squat
3 Sets x 8 Reps
lateral raise round to front raise
2 Sets x 8 Reps
front raise, bent over raise
2 Sets x 8 Reps
curl, dumbbell press
2 Sets x 8 Reps
Plank
3 Sets
Any
arms
Est. 59 min
8 exercises
Machine Incline Chest Press
5 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Bridge
5 Sets
Crunch
3 Sets x 15 Reps
Any
bandback
Est. 71 min
7 exercises
Machine Lat Pulldown
4 Sets x 30 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 30 Reps
Cable Seated Row
4 Sets x 30 Reps
Back Hyperextension
4 Sets x 30 Reps
Cable Bicep Curl (Supine Close Grip)
4 Sets x 30 Reps
Cable Standing Curl
4 Sets x 30 Reps
Air Bike
3 Sets x 8 Reps
