Beginer4her-byRajat
General
Beginner
Machine strength
Plan Details
The Beginer4her-byRajat routine by Akanshajain is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Quads&shoulders
Est. 118 min
13 exercises
Muscles Stretch and Joints Mobility
1 Set
Elliptical Training
1 Set
Superman
3 Sets
Machine Seated Leg Curl
4 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Alternating Front Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Tue
Chest&Triceps
Est. 113 min
11 exercises
Muscles Stretch and Joints Mobility
3 Sets
Treadmill Running
3 Sets
Back Hyperextension
4 Sets x 15 Reps
Machine Bench Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Smith Machine Incline Bench Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Bench Dip
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Wed
Back&Biceps
Est. 83 min
11 exercises
Muscles Stretch and Joints Mobility
1 Set
Indoor Cycling
1 Set
Leg Raise
3 Sets x 15 Reps
Kneeling Hip Extension
3 Sets x 15 Reps
Kettlebell Alternating Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Thu
Hamstrings&Shoulder
Est. 99 min
13 exercises
Muscles Stretch and Joints Mobility
1 Set
Elliptical Training
1 Set
Superman
3 Sets
Stability Ball Hamstring Curl to Bridge
3 Sets x 15 Reps
Hip Flexor Stretch
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Fri
Chest&Triceps
Est. 71 min
9 exercises
Cable Cross-Over
3 Sets x 15 Reps
Muscles Stretch and Joints Mobility
1 Set
Smith Machine Incline Bench Press
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Treadmill Running
1 Set
Smith Machine Bench Press
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Sat
Lats&biceps
Est. 124 min
9 exercises
Muscles Stretch and Joints Mobility
1 Set
Indoor Cycling
1 Set
Leg Raise
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Aerobics
1 Set
Cable Bicep Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
