whitedawg023's Plan
General
Beginner
None
Plan Details
The whitedawg023's Plan routine by whitedawg023 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Body build
Routine detail
Mon
Arms
Est. 0 min
11 exercises
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Plank
4 Sets
Crunch
4 Sets x 12 Reps
Tue
Shoulders
Est. 0 min
13 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Alternating Front Raise
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Smith Machine Rear Shoulder Press
4 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Smith Machine Upright Row
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Plank
4 Sets
Crunch
4 Sets x 12 Reps
Wed
Back
Est. 0 min
14 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Parallel Bar Hip Flexion
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Plank
4 Sets
Crunch
4 Sets x 12 Reps
Thu
Chest
Est. 0 min
11 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Leverage Chest Press
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Plank
4 Sets
Crunch
4 Sets x 12 Reps
