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Beginner Routine 1:
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Day 1: Push
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- Machine Chest Press: 3 sets, 8 reps
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- Dumbbell Arnold Press: 2 sets, 10 reps
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- Incline Dumbbell Fly: 3 sets, 10 reps
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- Cable Tricep Pushdown: 3 sets, 10 reps
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- Standing Dumbbell Press: 2 sets, 10 reps
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Day 2: Pull
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- Shotgun Row: 2 sets, 8 reps
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- Bent Over Barbell Row: 3 sets, 8 reps
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- Bent Over Dumbbell Row: 2 sets, 10 reps
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- Chin-Ups: 3 sets, 10 reps
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- Dumbbell Shrugs: 3 sets, 10 reps
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Day 3: Legs
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- Standing Calf Raise: 3 sets, 8 reps
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- Lunge: 2 sets, 8 reps
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- Box Step-Up: 2 sets, 10 reps
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- Calf Raise Machine: 2 sets, 8 reps
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- Leg Curl: 2 sets, 8 reps
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Day 4: Rest Day
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Day 5: Push
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- Dumbbell Flyes: 2 sets, 8 reps
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- Dumbbell Shoulder Press: 2 sets, 8 reps
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- Dumbbell Arnold Press: 2 sets, 8 reps
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- Incline Dumbbell Fly: 2 sets, 8 reps
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- Dumbbell Front Raise: 2 sets, 8 reps
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Day 6: Pull
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- Underhand Lat Pull Down: 3 sets, 10 reps
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- Reverse Grip Barbell Row: 3 sets, 8 reps
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- Seated Cable Row: 2 sets, 8 reps
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- Cable Pullover: 3 sets, 8 reps
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- Bent Over Dumbbell Row: 3 sets, 8 reps
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Day 7: Legs
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- Dumbbell Stiff Legged Deadlift: 2 sets, 10 reps
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- Squat: 2 sets, 10 reps
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- Hyperextension: 2 sets, 10 reps
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- Box Step-Up: 2 sets, 10 reps
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- Leg Press Calf Raise: 2 sets, 8 reps
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Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
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Beginner Routine 2:
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Day 1: Push
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- Skullcrusher: 3 sets, 10 reps
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- Incline Dumbbell Fly: 2 sets, 8 reps
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- Overhead Tricep Extension: 2 sets, 8 reps
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- Eccentric Only Dips: 2 sets, 8 reps
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- Machine Chest Press: 2 sets, 8 reps
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Day 2: Pull
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- Seated Machine Row: 3 sets, 10 reps
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- Bent Over Barbell Row: 3 sets, 10 reps
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- Bent Over Dumbbell Row: 3 sets, 8 reps
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- Inverted Row: 2 sets, 10 reps
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- Seated Cable Row: 3 sets, 8 reps
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Day 3: Legs
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- Lunge: 2 sets, 10 reps
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- Leg Extension: 2 sets, 8 reps
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- Box Step-Up: 2 sets, 10 reps
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- Sumo Squat: 3 sets, 10 reps
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- Calf Raise Machine: 2 sets, 10 reps
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Day 4: Rest Day
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Day 5: Push
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- Cable Tricep Pushdown: 2 sets, 8 reps
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- Standing Dumbbell Press: 2 sets, 8 reps
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- Overhead Tricep Extension: 3 sets, 8 reps
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- Chest Dips: 3 sets, 10 reps
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- Machine Chest Press: 2 sets, 10 reps
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Day 6: Pull
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- Inverted Row: 3 sets, 10 reps
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- Dumbbell Shrugs: 2 sets, 10 reps
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- Wide-Grip Pull-Ups: 3 sets, 10 reps
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- Bent Over Barbell Row: 3 sets, 8 reps
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- Cable Face Pull: 3 sets, 8 reps
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Day 7: Legs
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- Bulgarian Split Squat: 2 sets, 10 reps
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- Squat: 3 sets, 8 reps
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- Bodyweight Glute Bridge: 2 sets, 8 reps
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- Box Step-Up: 3 sets, 10 reps
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- Seated Calf Raise: 2 sets, 8 reps
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Equipment Required: Dumbbells, Barbell, Cable Machine, Resistance Bands
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Beginner Routine 3:
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Day 1: Push
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- Machine Chest Press: 2 sets, 10 reps
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- Dumbbell Shoulder Press: 2 sets, 10 reps
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- Weight Plate Front Raise: 2 sets, 8 reps
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- Shoulder Machine Press: 3 sets, 10 reps
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