EnerGym Beginner Routine
General
Beginner
None
Plan Details
The EnerGym Beginner Routine routine by shashwatkhatry is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
The EnerGym Beginner Routine is a 6 day workout plan for the first timers of the EnerGym. It targets all the muscle groups except the abs.
Routine detail
Day 1
Chest
Est. 111 min
14 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Cable Straight Arm Crossover
3 Sets x 12 Reps
Day 2
Triceps
Est. 51 min
6 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 24 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 24 Reps
Day 3
Back
Est. 82 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Pulldown (Underhand)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 4
Biceps
Est. 57 min
6 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 24 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 24 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 24 Reps
Day 5
Shoulders
Est. 50 min
7 exercises
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 6
Legs
Est. 52 min
7 exercises
Machine Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Hack Squat (Reverse Position)
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
