Swink's Plan for Me
General
Beginner
Machine strength
Plan Details
The Swink's Plan for Me routine by regretlessness is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, Triceps, Core
Est. 138 min
13 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Push-Up
1 Set x 12 Reps
Plank
3 Sets
Flutter Kick
3 Sets x 15 Reps
Machine Ab Crunch
15 Sets x 3 Reps
Leg Raise
15 Sets x 3 Reps
Step Machine
1 Set
Day 2
Back and Biceps
Est. 81 min
7 exercises
Machine Lat Pulldown
4 Sets x 12 Reps
Rowing
1 Set
Back Hyperextension
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Step Machine
1 Set
Day 3
Legs
Est. 66 min
8 exercises
Dumbbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Raise On A Dumbbell
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Step Machine
1 Set
Day 4
Shoulders and Core
Est. 93 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Plank
3 Sets
Flutter Kick
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Step Machine
1 Set
Day 5
Arms
Est. 80 min
7 exercises
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Step Machine
1 Set
