The Basics
General
Beginner
None
Plan Details
The The Basics routine by sienaeavila is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
*shrug*
Routine detail
Mon
Back
Est. 0 min
15 exercises
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Row Underhand
4 Sets x 8 Reps
Machine Back Extension
4 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Weighted Russian Twist
3 Sets x 8 Reps
Walking
3 Sets
Machine Shoulder Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Plate Lat Raises
3 Sets x 8 Reps
Treadmill Running
3 Sets
Tue
Legs
Est. 0 min
15 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Kettlebell Pistol Squat
4 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Walking
3 Sets
Running
1 Set
Wed
Arms and Chest
Est. 0 min
11 exercises
Walking
1 Set
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Elliptical Training
1 Set
Machine Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Wed
Arms and Chest Hyper.
Est. 0 min
11 exercises
Walking
1 Set
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Elliptical Training
3 Sets
Thu
Yoga
Est. 0 min
1 exercise
Yoga
1 Set
Sat
Back for the Plot
Est. 0 min
7 exercises
Walking
3 Sets
Leverage Machine Iso Row
3 Sets x 8 Reps
Low Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Running
3 Sets
Any
Low Impact Cardio
Est. 0 min
2 exercises
Step Machine
1 Set
Elliptical Training
1 Set
Any
Dumpy
Est. 0 min
6 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Glute Extension
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Smith Machine Step Ups
3 Sets x 8 Reps
