trial run
General
Beginner
Machine strength
Plan Details
The trial run routine by JakeAndBake741 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
biceps and back
Est. 90 min
11 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 10 Reps
Barbell Reverse Curl
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Wed
chest shoulder triceps
Est. 60 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Wed
legs
Est. 69 min
9 exercises
Barbell Squat
5 Sets x 10 Reps
Bridge
5 Sets
Machine Leg Press
5 Sets x 10 Reps
Machine Calf Press
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Leg Raise
5 Sets x 10 Reps
Dumbbell Side Bend
5 Sets x 10 Reps
Parallel Bar Hip Raise
5 Sets x 10 Reps
