Total Fitness
General
Beginner
Barbell
Plan Details
The Total Fitness routine by Kostasalpo is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Training for life
Routine detail
Mon
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Est. 62 min
10 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Clean
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Tue
Sprinting
Est. 47 min
1 exercise
Running
1 Set
Wed
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Est. 55 min
9 exercises
Barbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Thu
Sprinting
Est. 47 min
1 exercise
Running
1 Set
Fri
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Est. 44 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 8 Reps
Bridge
4 Sets
