Full Body - 1
General
Beginner
Machine strength
Plan Details
The Full Body - 1 routine by Ruptakj is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Workout 1
Est. 66 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Barbell Squat
4 Sets x 10 Reps
Day 2
Workout 2
Est. 65 min
7 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 20 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Crunch
1 Set x 30 Reps
Day 3
Workout 3
Est. 71 min
7 exercises
Air Bike
3 Sets x 30 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
