Workout Plan Week (1)
General
Beginner
Machine strength
Plan Details
The Workout Plan Week (1) routine by tlflemi is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Freestyle
Est. 0 min
0 exercises
This day is empty
Any
Day 3: Leg/Shoulder Day
Est. 76 min
10 exercises
Step Machine
1 Set
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Squat (Wide Stance)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Mountain Climber
2 Sets x 25 Reps
Leg Pull-In
3 Sets x 20 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Any
Day 1 ; Leg Day
Est. 83 min
11 exercises
Barbell Lateral Lunge
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Air Bike
2 Sets x 25 Reps
Leg Raise
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 25 Reps
Any
Day 4; Bicep/ Tricep Day
Est. 51 min
7 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Bench Dip
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Any
Day 2; Lower Back/ Back Day
Est. 64 min
8 exercises
Running
1 Set
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
