WURK IT
General
Beginner
Machine strength
Plan Details
The WURK IT routine by dustinhawk is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Tri, Shoulder
Est. 46 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Plank
3 Sets
Tue
Bis and Back
Est. 49 min
7 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Wed
Leg Day
Est. 50 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Step Machine
1 Set
Thu
Chest, Tri, Shoulders 2
Est. 42 min
8 exercises
Smith Machine Bench Press
2 Sets x 8 Reps
Smith Machine Incline Bench Press
2 Sets x 8 Reps
Smith Machine Shoulder Press
2 Sets x 8 Reps
Push-Up (Close Hand)
2 Sets x 8 Reps
Push-Up (Wide Hand)
2 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Fri
Bi and Back 2
Est. 52 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
