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- Decline Dumbbell Press: 2 sets, 10 reps |
Day 2: Pull |
- Seated Machine Row: 3 sets, 10 reps |
- Inverted Row: 2 sets, 8 reps |
- Dumbbell Curl: 2 sets, 8 reps |
- Bent Over Dumbbell Row: 2 sets, 8 reps |
- Underhand Lat Pull Down: 3 sets, 10 reps |
Day 3: Legs |
- Hip Thrust: 2 sets, 10 reps |
- Bodyweight Glute Bridge: 3 sets, 10 reps |
- Leg Curls: 3 sets, 8 reps |
- Sumo Squat: 3 sets, 8 reps |
- Goblet Squat: 2 sets, 10 reps |
Day 4: Rest Day |
Day 5: Push |
- Weight Plate Front Raise: 3 sets, 10 reps |
- Incline Bench Press Machine: 3 sets, 8 reps |
- Dumbbell Flyes: 2 sets, 10 reps |
- Dumbbell Front Raise: 3 sets, 10 reps |
- Skullcrusher: 3 sets, 8 reps |
Day 6: Pull |
- V-Bar Pull Down: 2 sets, 8 reps |
- Reverse Grip Barbell Row: 2 sets, 8 reps |
- Dumbbell Shrugs: 3 sets, 8 reps |
- Cable Face Pull: 2 sets, 8 reps |
- Inverted Row: 2 sets, 10 reps |
Day 7: Legs |
- Leg Press Calf Raise: 2 sets, 10 reps |
- Box Step-Up: 3 sets, 10 reps |
- Bodyweight Glute Bridge: 2 sets, 8 reps |
- One Leg Leg Press: 3 sets, 10 reps |
- Squat: 2 sets, 8 reps |
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands |
Beginner Routine 4: |
Day 1: Push |
- Incline Bench Press Machine: 3 sets, 10 reps |
- Incline Dumbbell Fly: 2 sets, 10 reps |
- Dumbbell Bench Press: 3 sets, 8 reps |
- Pec Deck: 2 sets, 8 reps |
- Lateral Raise: 2 sets, 10 reps |
Day 2: Pull |
- Inverted Row: 2 sets, 10 reps |
- Dumbbell Shrugs: 2 sets, 8 reps |
- Cable Pullover: 2 sets, 10 reps |
- Machine Row: 3 sets, 10 reps |
- Reverse Grip Barbell Row: 2 sets, 8 reps |
Day 3: Legs |
- Squat: 2 sets, 8 reps |
- Lunge: 3 sets, 8 reps |
- Leg Press: 2 sets, 8 reps |
- Calf Raise Machine: 3 sets, 10 reps |
- Sumo Squat: 3 sets, 8 reps |
Day 4: Rest Day |
Day 5: Push |
- Skullcrusher: 3 sets, 8 reps |
- Lateral Raise: 2 sets, 10 reps |
- Dumbbell Front Raise: 3 sets, 8 reps |
- Overhead Tricep Extension: 3 sets, 8 reps |
- Machine Chest Press: 2 sets, 10 reps |
Day 6: Pull |
- Wide-Grip Pull-Ups: 2 sets, 10 reps |
- Bent Over Barbell Row: 2 sets, 10 reps |
- Hammer Curl: 3 sets, 10 reps |
- Seated Machine Row: 2 sets, 8 reps |
- Seated Cable Row: 3 sets, 8 reps |
Day 7: Legs |
- Box Step-Up: 2 sets, 10 reps |
- Standing Calf Raise: 3 sets, 10 reps |
- Romanian Deadlift: 3 sets, 10 reps |
- Sumo Squat: 3 sets, 8 reps |
- Hyperextension: 3 sets, 8 reps |
Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands |
Beginner Routine 5: |
Day 1: Push |
- Incline Bench Press Machine: 2 sets, 10 reps |
- Shoulder Machine Press: 3 sets, 8 reps |
- Eccentric Only Dips: 2 sets, 10 reps |
- Dumbbell Front Raise: 2 sets, 8 reps |
- Overhead Tricep Extension: 3 sets, 10 reps |
Day 2: Pull |
- Lat Pull Down: 2 sets, 10 reps |
- Machine Row: 3 sets, 10 reps |
- V-Bar Pull Down: 3 sets, 8 reps |