summer 2k19
General
Beginner
Machine strength
Plan Details
The summer 2k19 routine by DavideMarrone is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Bic
Est. 94 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Tue
Legs
Est. 107 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Hack Squat
3 Sets x 12 Reps
Treadmill Running
3 Sets
Thu
Back + Bic
Est. 129 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10,8,6,4 Reps
Back Hyperextension
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Treadmill Running
3 Sets
Fri
Triceps & Shoulders
Est. 148 min
15 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Weighted Tricep Dip
8 Sets x 15 Reps
Tricep Push-Up
10 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
