New & Improved Workout
General
Beginner
None
Plan Details
The New & Improved Workout routine by arularchun is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Back Up
Routine detail
Mon
Chest/Shoulder/Tricep
Est. 0 min
13 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 16 Reps
Cable Seated Fly
3 Sets x 16 Reps
Cable Shoulder Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 16 Reps
Cable Reverse Fly
3 Sets x 16 Reps
Dumbbell Lateral Raise
3 Sets x 16 Reps
Dumbbell Upright Row
3 Sets x 16 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
EZ Bar Skull Crusher
3 Sets x 12 Reps
Tue
Leg
Est. 0 min
8 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Leg Press
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 18 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 18 Reps
Wed
Upper
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
15-Degree Incline Dumbbell Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 16 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Thu
Back/Chest
Est. 0 min
11 exercises
Weighted Pull-Up (Wide Grip)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Lying T-Bar Row
3 Sets x 12 Reps
Straight-Arm Lat Pulldown
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 16 Reps
Cable Reverse Fly
3 Sets x 16 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Deadlift From Deficit
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 18 Reps
Fri
Shoulder/Bicep/Tricep/Forearm
Est. 0 min
27 exercises
Barbell Military Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 16 Reps
Cable Reverse Fly
3 Sets x 16 Reps
Machine Lateral Raise
3 Sets x 16 Reps
Cable Lateral Raise
3 Sets x 16 Reps
Dumbbell Incline Y Raise
3 Sets x 16 Reps
Cable Y Raise
3 Sets x 16 Reps
EZ Bar Preacher Curl (Wide Grip)
3 Sets x 12 Reps
EZ Bar Curl (Wide Grip)
3 Sets x 12 Reps
EZ Bar Preacher Curl (Narrow Grip)
3 Sets x 12 Reps
EZ Bar Curl (Narrow Grip)
3 Sets x 12 Reps
Machine Preacher Curl (Narrow Grip)
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Machine Preacher Curl (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Bayesain Curl
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Overhead Extension (Bar)
3 Sets x 16 Reps
Cable Tricep Pushdown (Bar)
3 Sets x 16 Reps
Cable Tricep Pushdown (Reverse Grip) (Bar)
3 Sets x 16 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 10 Reps
Dumbbell Wrist Rotation (Arms Bent)
3 Sets x 10 Reps
Dumbbell Wrist Rotation (Arms Straight)
3 Sets x 10 Reps
Sat
Lower
Est. 0 min
8 exercises
Dumbbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Leg Press
3 Sets x 12 Reps
V Squat
3 Sets x 12 Reps
Glute Drive
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Calf Raise
6 Sets x 12 Reps
Sun
Back/Bicep
Est. 0 min
13 exercises
Cable Lat Pulldown (Neutral Grip)
3 Sets x 12 Reps
Lying T-Bar Row
3 Sets x 12 Reps
Lying T-Bar Delt Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Low Row
3 Sets x 12 Reps
Machine Low Row (Unilateral)
3 Sets x 12 Reps
Cable Single Arm High Row (Bench)
3 Sets x 16 Reps
Cable Kneeling Single Arm High Row
3 Sets x 16 Reps
Barbell Curl (Short Barbell)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Bayesain Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 18 Reps
Any
Abs
Est. 0 min
6 exercises
Machine Ab Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Cable Woodchop (High To Low)
3 Sets x 12 Reps
