Olympian workouts
General
Beginner
Barbell
Plan Details
The Olympian workouts routine by fathead32 is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Fri
shoulders
Est. 63 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 15 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
plate shrug
4 Sets x 12 Reps
Any
chest
Est. 40 min
5 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
cable 1 arm crossover
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Any
legs 1
Est. 50 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Walking Lunge
2 Sets x 12 Reps
Any
back
Est. 40 min
7 exercises
Barbell Rack Pull
5 Sets x 5 Reps
underhand lat pull down
3 Sets x 8 Reps
chest supported row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Crunch
3 Sets x 15 Reps
Any
back
Est. 50 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Rack Pull
4 Sets x 8 Reps
underhand bent over barbell row
3 Sets x 10 Reps
standing straight pull down
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
low cable row wide bar
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Any
arms
Est. 63 min
9 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
under hand pushdown
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Any
chest day
Est. 33 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Straight Arm Crossover
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Any
leg
Est. 39 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
bulgarian split squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Side Plank
3 Sets x 12 Reps
