Tammy's routine
General
Beginner
Machine strength
Plan Details
The Tammy's routine routine by rcastro1987 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Legs
Est. 59 min
9 exercises
Bodyweight Squat
4 Sets x 10 Reps
Bodyweight Step-Up
4 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Glute Kickback
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Any
Push Day (Chest, Shoulder, Triceps)
Est. 106 min
15 exercises
Barbell Bench Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Press (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Any
Pull Day (Back, Biceps, Core)
Est. 83 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Plank
4 Sets
Alternating Heel Touch
4 Sets x 10 Reps
