Johns plan
General
Beginner
Machine strength
Plan Details
The Johns plan routine by jonaharr is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Push Day
Est. 61 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Assisted Dip
4 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Any
Pull day
Est. 58 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Shrug
5 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
