Srimal's Lifts
General
Beginner
Machine strength
Plan Details
The Srimal's Lifts routine by srimal.s is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Legs
Est. 68 min
6 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 10 Reps
Tue
Chest & Abs
Est. 79 min
13 exercises
Push-Up
3 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 10 Reps
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Alternating Heel Touch
4 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Wed
Shoulders
Est. 62 min
5 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Thu
Back & Biceps
Est. 66 min
9 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Barbell Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Upper Row
4 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Fri
Triceps
Est. 72 min
8 exercises
Treadmill Running
1 Set
Tricep Side Stretch
1 Set x 10 Reps
Tricep Stretch
1 Set x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Sat
Chest & Abs
Est. 88 min
14 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Crunch
4 Sets x 10 Reps
Leg Pull-In
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Weighted Side Bend
4 Sets x 8 Reps
Sun
Meditation & Stretch
Est. 0 min
0 exercises
This day is empty
