CRobs Plan
General
Beginner
Machine strength
Plan Details
The CRobs Plan routine by Phippalisious is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Rest Tuesday, Thursday and alternate Saturday and Sunday
Routine detail
Day 1
Day 1
Est. 99 min
13 exercises
Elliptical Training
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 25 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
1 Set x 25 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Plank
4 Sets
Cable Tricep Pushdown (Rope)
1 Set x 25 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 25 Reps
Elliptical Training
1 Set
Day 2
Day 2
Est. 110 min
12 exercises
Elliptical Training
1 Set
Barbell Clean Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Upright Row
5 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Machine Assisted Pull-Up
1 Set x 25 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable Rope Lat Pulldown
5 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope Seated Row
5 Sets x 10 Reps
Cable Rope Lat Pulldown
5 Sets x 10 Reps
Stationary Bike
1 Set
Day 3
Day 3
Est. 109 min
12 exercises
Elliptical Training
1 Set
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Plank
4 Sets
Elliptical Training
1 Set
Day 4
Day 4
Est. 137 min
13 exercises
Elliptical Training
1 Set
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
5 Sets x 10 Reps
Machine Lateral Shoulder Raise
10 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
Machine Dip
10 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Plank
4 Sets
Rowing
1 Set
Step Machine
1 Set
