Sandone‘s Full Body Starter 1
Bulking
Beginner
Machine strength
Plan Details
The Sandone‘s Full Body Starter 1 routine by SandoneAre is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Full body starter workout for beginner. You train your full body 3 times a week with at least 1 day rest between each training (one break will be 2 days) Use low weights till the body is used to do the exercises. Control your breath, concentrate your movement at active and negative part of the exercise. The first weeks you should start with Variation 1 and if you get used to it you are able to alternate the Variations. At least you should do Starter 1 for about 12 weeks till you Switch to Starter 2. You can use rest times from 60-120 seconds.
Routine detail
Day 1
Day 1 / 3 / 5 Variation 1
Est. 112 min
11 exercises
Machine Bench Press
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Day 3
Day 1 / 3 / 5 Variation 2
Est. 113 min
11 exercises
Machine Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Day 5
Day 1 / 3 / 5 Variation 3
Est. 114 min
11 exercises
Smith Machine Bench Press
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Bench Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
