Plan 1
General
Beginner
None
Plan Details
The Plan 1 routine by ajmolloy is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Light shit
Routine detail
Day 1
Arm day
Est. 0 min
9 exercises
Cable Bicep Curl
3 Sets x 10,15,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15,20,20 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Barbell Landmine Kneeling One-Arm Press
3 Sets x 15 Reps
Weight Plate Hand Squeeze
3 Sets x 25,30,30 Reps
Day 2
Chest day
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Day 3
Leg day
Est. 0 min
7 exercises
Machine Leg Extension
3 Sets x 10,15,8 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 25 Reps
Machine Hip Abduction
3 Sets x 10,20,25 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Day 4
Ab workout
Est. 0 min
7 exercises
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Plank
3 Sets
Parallel Bar Leg Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 5
In season full body
Est. 0 min
9 exercises
Treadmill Running
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 15,10,10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10,10,8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 20,25,20 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
