Back to training - Weeks 4-8
General
Beginner
None
Plan Details
The Back to training - Weeks 4-8 routine by Wallace.lucas is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine for the second week cicle (4-8), designed for beginners and for those who are trying to get back to training routines.
Routine detail
Mon
Chest/Biceps
Est. 51 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Tue
Back/ABS
Est. 47 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Plank
3 Sets
Wed
Leg/Shoulders
Est. 50 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Thu
Chest/Triceps
Est. 50 min
6 exercises
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Bench Dip
3 Sets x 15 Reps
Fri
Back/Biceps
Est. 49 min
6 exercises
Barbell Deadlift
3 Sets x 12 Reps
Cable Pulldown (Underhand)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
