A1
General
Beginner
Machine strength
Plan Details
The A1 routine by Neil-Patrick is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
B3 Quads/Hamstrings /Calves
Est. 46 min
7 exercises
Dumbbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Any
A3 Quads/Hamstrings /Calves
Est. 46 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Any
B5 Back
Est. 33 min
5 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
B1 Shoulders/Traps/Abs
Est. 44 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Any
A1 Shoulders /Traps/Abs
Est. 44 min
7 exercises
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Any
B4 Chest
Est. 34 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Any
A4 Chest/Abs
Est. 45 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Any
A5 Back
Est. 33 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
B2 Biceps/Triceps
Est. 38 min
6 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Any
A2 Biceps/Triceps
Est. 40 min
6 exercises
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
