AA beginner
General
Beginner
Machine strength
Plan Details
The AA beginner routine by RhysAS is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Anatomical Adaptation for beginners all machine work out 3 day routine. cardio not include
Routine detail
Day 1
Workout 1
Est. 48 min
7 exercises
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Day 2
Workout 2
Est. 58 min
8 exercises
Machine Fly
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Day 3
Workout 3
Est. 58 min
6 exercises
Cable Cross-Over
4 Sets x 12 Reps
Cable Upward Chop
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Cable Pull Through
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
