Lipp Workout 1.0
General
Beginner
Machine strength
Plan Details
The Lipp Workout 1.0 routine by dilip.mendes is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
7 Back & Shoulders
Est. 90 min
12 exercises
Treadmill Running
1 Set
Cable Rear Pulldown (Wide Grip)
3 Sets x 14 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 14 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Stability Ball Pull-In
3 Sets x 12 Reps
Any
2 Back & Biceps
Est. 86 min
11 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 16 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Pike
3 Sets x 8 Reps
Any
4 Back & Shoulders
Est. 90 min
12 exercises
Treadmill Running
1 Set
Cable Rear Pulldown (Wide Grip)
3 Sets x 14 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 14 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Stability Ball Pull-In
3 Sets x 12 Reps
Any
1 Chest & Triceps
Est. 89 min
11 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 14 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 14 Reps
Leg Raise
3 Sets x 20 Reps
Any
6 Legs
Est. 88 min
11 exercises
Walking
1 Set
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 16 Reps
Machine Hip Adduction
3 Sets x 16 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 18 Reps
Donkey Calf Raise
3 Sets x 18 Reps
Cable Wood Chop
3 Sets x 12 Reps
Plank
3 Sets
Any
3 Legs
Est. 88 min
11 exercises
Walking
1 Set
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 16 Reps
Machine Hip Adduction
3 Sets x 16 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 18 Reps
Donkey Calf Raise
3 Sets x 18 Reps
Cable Wood Chop
3 Sets x 12 Reps
Plank
3 Sets
Any
5 Biceps & Triceps
Est. 96 min
13 exercises
Treadmill Running
1 Set
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 14 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 14 Reps
