Kathy1809's New Workout Plan
General
Beginner
None
Plan Details
The Kathy1809's New Workout Plan routine by Kathy1809 is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Day 1
Push 1
Est. 49 min
7 exercises
Dumbbell Incline Bench Press
2 Sets x 20 Reps
Machine Fly
2 Sets x 20 Reps
Barbell Military Press
2 Sets x 20 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Day 2
Beine 1
Est. 55 min
8 exercises
Barbell Hip Thrust
2 Sets x 20 Reps
Barbell Squat
2 Sets x 20 Reps
Machine Leg Press (Wide Stance)
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Cable Standing Leg Curl
2 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Machine Calf Raise
2 Sets x 25 Reps
Day 3
Pull 1
Est. 68 min
10 exercises
Barbell Deadlift
2 Sets x 20 Reps
Leverage Machine High Row
2 Sets x 20 Reps
Cable Seated Row
2 Sets x 20 Reps
Chin-Up with Knee Raise
2 Sets x 20 Reps
Cable Rear Pulldown (Wide Grip)
2 Sets x 20 Reps
Machine Reverse Fly
2 Sets x 20 Reps
Cable Rope Face Pull
2 Sets x 20 Reps
Cable Rope Hammer Curl
2 Sets x 20 Reps
Barbell Preacher Curl
2 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 4
Beine 2
Est. 65 min
10 exercises
Barbell Romanian Deadlift
2 Sets x 20 Reps
Hack Squat
2 Sets x 20 Reps
Smith Machine Bulgarian Split Squat
2 Sets x 20 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Cable Leg Kickback
1 Set x 25 Reps
Machine Hip Abduction
2 Sets x 20 Reps
Calf Press On Leg Press
2 Sets x 20 Reps
Machine Calf Raise
2 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 5
Push 2
Est. 71 min
10 exercises
Leverage Incline Chest Press
2 Sets x 20 Reps
Leverage Chest Press
2 Sets x 20 Reps
Machine Bench Press
2 Sets x 20 Reps
Dumbbell Fly
2 Sets x 20 Reps
Cable One-Arm Lateral Raise
2 Sets x 20 Reps
Machine Deltoid Raise
2 Sets x 20 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 20 Reps
Cable Tricep Kickback (Reverse Grip)
2 Sets x 20 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 20 Reps
Day 6
Beine 3
Est. 56 min
8 exercises
Machine Leg Press
2 Sets x 20 Reps
Smith Machine Squat
2 Sets x 25 Reps
Machine Single-Leg Extension
2 Sets x 20 Reps
Dumbbell Deadlift
2 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Barbell Hip Thrust
2 Sets x 25 Reps
Calf Press On Leg Press
2 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Day 7
Pull 2
Est. 48 min
7 exercises
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 20 Reps
Cable Upper Row
2 Sets x 20 Reps
Cable Pullover (Supine)
2 Sets x 20 Reps
Chin-Up (Close Grip)
2 Sets x 20 Reps
Dumbbell Reverse Fly
2 Sets x 20 Reps
Barbell Curl
2 Sets x 20 Reps
Cable Reverse Curl
2 Sets x 20 Reps
Day 8
Push 3
Est. 46 min
7 exercises
Barbell Bench Press
2 Sets x 20 Reps
Dip
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
2 Sets x 20 Reps
Machine Deltoid Raise
2 Sets x 20 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 9
Pull 3
Est. 53 min
8 exercises
Cable V Bar Pulldown
2 Sets x 20 Reps
Machine Seated Row
2 Sets x 20 Reps
Cable Rope Face Pull
2 Sets x 20 Reps
T Bar Row
2 Sets x 20 Reps
Cable Reverse Fly
2 Sets x 20 Reps
Dumbbell Hammer Curl
2 Sets x 20 Reps
Preacher Curl Machine
2 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 8
[2024-05-15] Workout
Est. 28 min
5 exercises
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
