Persian Power House Training
General
Beginner
Body
Plan Details
The Persian Power House Training routine is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest Workout
Est. 72 min
12 exercises
Treadmill Running
1 Set
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Reverse Crossover
1 Set x 12 Reps
Cable Reverse Crossover
1 Set x 10 Reps
Push-Up
2 Sets x 10 Reps
Day 2
Biceps Workout
Est. 64 min
10 exercises
Treadmill Running
1 Set
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Barbell Preacher Curl
1 Set x 10 Reps
Barbell Preacher Curl
1 Set x 8 Reps
Day 3
Shoulders Workout
Est. 74 min
12 exercises
Treadmill Running
1 Set
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
1 Set x 6 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Squat to Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 4
Triceps Workout
Est. 71 min
12 exercises
Treadmill Running
1 Set
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 10 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
1 Set x 10 Reps
Cable One-Arm Tricep Extension
1 Set x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Day 5
Back Workout
Est. 93 min
13 exercises
Treadmill Running
1 Set
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
T Bar Row
2 Sets x 10 Reps
T Bar Row
2 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Day 6
Legs Workout
Est. 78 min
12 exercises
Treadmill Running
1 Set
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 10 Reps
Barbell Squat
1 Set x 12 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Squat
1 Set x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Day 9
Home Workout 1
Est. 0 min
0 exercises
This day is empty
Day 9
Home Workout 1
Est. 0 min
0 exercises
This day is empty
