Diogo
General
Beginner
Machine strength
Plan Details
The Diogo routine by Diogo_Silva_07 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Legs
Est. 107 min
12 exercises
Indoor Cycling
1 Set
Barbell Deep Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Hack Calf Raise
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Indoor Cycling
1 Set
Any
Abs and Lower Back
Est. 97 min
11 exercises
Indoor Cycling
1 Set
Hanging Leg Raise
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Machine Back Extension
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Running
1 Set
Any
Chest and Biceps
Est. 102 min
11 exercises
Indoor Cycling
1 Set
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Running
1 Set
Any
Backs and Triceps
Est. 97 min
11 exercises
Indoor Cycling
1 Set
Machine Lat Pulldown
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Rowing
1 Set
Running
1 Set
Any
Shoulders
Est. 77 min
8 exercises
Indoor Cycling
1 Set
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Running
1 Set
