my plan
General
Beginner
Machine strength
Plan Details
The my plan routine by ryanpienaar is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 28 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Tue
Workout 2
Est. 28 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Side Bridge
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Wed
Workout 3
Est. 27 min
8 exercises
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Jump Rope
1 Set
Thu
Workout 4
Est. 23 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Rowing
1 Set
