WP Routines
General
Beginner
Barbell
Plan Details
The WP Routines routine by rudster74 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Back
Est. 87 min
9 exercises
Assisted Chin-Up
3 Sets x 10 Reps
Assisted Dip
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Wed
Upper Body & Arms
Est. 45 min
6 exercises
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Fri
Legs and Shoulders
Est. 42 min
6 exercises
Single Leg Squat
3 Sets x 15 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Band Upright Row
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 12 Reps
Rear Delt Raise
3 Sets x 12 Reps
Sat
ABS
Est. 36 min
6 exercises
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
