Spring 2019 Workouts
General
Beginner
Machine strength
Plan Details
The Spring 2019 Workouts routine by japaricio026 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 45 min
7 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Tue
Workout 2
Est. 45 min
7 exercises
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Wed
Workout 3
Est. 39 min
6 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Thu
Workout 4
Est. 46 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Fri
Workout 5
Est. 44 min
7 exercises
Dumbbell Calf Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Sat
Rock Climbing
Est. 0 min
0 exercises
This day is empty
Sun
All back day
Est. 57 min
9 exercises
Machine Fly
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
