Custom Beginner
General
Beginner
Machine strength
Plan Details
The Custom Beginner routine by jtmccluskey is a 11 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a basic routine to generate a strong foundation.
Routine detail
Mon
Chest, Tri's, and Abs
Est. 90 min
10 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Machine Fly
5 Sets x 8 Reps
Dumbbell Incline Tricep Extension
5 Sets x 10 Reps
Machine Assisted Dip
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Reverse Crunch
3 Sets x 25 Reps
Crunch
3 Sets x 25 Reps
Plank
3 Sets
Mon
Cardio
Est. 37 min
1 exercise
Treadmill Running
1 Set
Tue
Lower Body
Est. 72 min
12 exercises
Straddle Stretch
3 Sets x 1 Reps
Glute Stretch
3 Sets x 1 Reps
Band Hamstring Stretch
3 Sets x 1 Reps
Band Quad Stretch
3 Sets x 1 Reps
World's Greatest Stretch
3 Sets x 1 Reps
Runner's Stretch
3 Sets x 1 Reps
Smith Machine Squat
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 7 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Bridge
3 Sets
Wed
Back, Bi's, and Shoulders
Est. 106 min
13 exercises
Superman
3 Sets
Seated Trunk Rotation
3 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 8 Reps
Machine Lat Pulldown
5 Sets x 10 Reps
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Wed
Cardio
Est. 37 min
1 exercise
Treadmill Running
1 Set
Thu
Chest, Tri's, and Abs
Est. 90 min
10 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Tricep Extension
5 Sets x 10 Reps
Machine Fly
5 Sets x 8 Reps
Machine Assisted Dip
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Reverse Crunch
3 Sets x 25 Reps
Crunch
3 Sets x 25 Reps
Plank
3 Sets
Thu
Cardio
Est. 37 min
1 exercise
Treadmill Running
1 Set
Fri
Lower Body
Est. 84 min
13 exercises
Straddle Stretch
3 Sets x 1 Reps
Glute Stretch
3 Sets x 1 Reps
Band Hamstring Stretch
3 Sets x 1 Reps
Band Quad Stretch
3 Sets x 1 Reps
World's Greatest Stretch
3 Sets x 1 Reps
Runner's Stretch
3 Sets x 1 Reps
Smith Machine Squat
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 7 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Bridge
3 Sets
Sat
Back, Bi's, and Shoulders
Est. 117 min
15 exercises
Superman
3 Sets
Seated Trunk Rotation
3 Sets x 1 Reps
Upper Back Stretch
3 Sets x 1 Reps
Dynamic Back Stretch
3 Sets x 1 Reps
Bicep Stretch
3 Sets x 1 Reps
Barbell Deadlift
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Cable Rope Lat Pulldown
5 Sets x 8 Reps
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell Rear Delt Row
5 Sets x 10 Reps
Machine Assisted Pull-Up
5 Sets x 10 Reps
Sat
Cardio
Est. 37 min
1 exercise
Treadmill Running
1 Set
Sun
Cardio
Est. 37 min
1 exercise
Treadmill Running
1 Set
