dcba3's Plan
General
Beginner
None
Plan Details
The dcba3's Plan routine by dcba3 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Start up with no rest
Routine detail
Mon
1
Est. 0 min
7 exercises
Hack Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Decline Crunch
3 Sets x 8 Reps
Tue
2
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
EZ Bar Close Grip Curl
2 Sets x 20 Reps
Barbell Reverse Curl
1 Set x 20 Reps
Wed
3
Est. 0 min
6 exercises
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
EZ Bar Tricep Extension
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Thu
4
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 8 Reps
Weight Plate Reverse Curl
2 Sets x 8 Reps
Fri
5
Est. 0 min
6 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
