Foundamentals
General
Beginner
Machine strength
Plan Details
The Foundamentals routine by cappelletti.luca is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Day 1
Est. 66 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Wed
Day 2
Est. 64 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Fri
Day 3
Est. 62 min
7 exercises
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
