Kuirky plan
General
Beginner
Machine strength
Plan Details
The Kuirky plan routine by kuirky is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
2 days of common machines and one day with a mat rotation that incorporates dumbbells. full body workout each day, push, pull, combined.
Routine detail
Day 1
Workout Day #1
Est. 65 min
8 exercises
Walking
1 Set
Machine Seated Tricep Dip
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Workout Day #2
Est. 64 min
8 exercises
Walking
1 Set
Machine Ab Crunch
3 Sets x 10 Reps
Smith Machine Bicep Curl
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 3
Workout Day #3
Est. 62 min
9 exercises
Walking
1 Set
Machine Fly
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Step Machine
1 Set
Treadmill Running
1 Set
