Mine
General
Beginner
Machine strength
Plan Details
The Mine routine by Addono is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 124 min
19 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Close Cable Crossover
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Day 2
Biceps, Shoulders & Back
Est. 98 min
15 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 3
Legs
Est. 72 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 9
Triceps
Est. 53 min
8 exercises
Barbell Pin Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Rocking Cable Roped Tricep Push Down
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Day 12
Abs
Est. 0 min
0 exercises
This day is empty
Day 13
Shoulders
Est. 32 min
5 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
