briddaa workout
General
Beginner
Machine strength
Plan Details
The briddaa workout routine by madkeen is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
chest
Est. 53 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Pullover and Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
back
Est. 58 min
9 exercises
T Bar Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
legs
Est. 51 min
8 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Plank
3 Sets
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Any
shoulders
Est. 59 min
9 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise (Prone)
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
