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rsnyd's rec center
AUDIO TIP
General
Beginner
None
Plan Details
The rsnyd's rec center routine by rsnyd is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 0 min
15 exercises
Bodyweight Squat
1 Set x 50 Reps
Machine Leg Press
3 Sets x 15 Reps
Leg Raise
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 10,12,12 Reps
Stability Ball Crunch
3 Sets x 12,15,15 Reps
Elliptical Training
1 Set
Machine Ab Crunch
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Air Bike
3 Sets x 15,12,15 Reps
Dumbbell Squat to Shoulder Press
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Barbell Squat
3 Sets x 10 Reps
Day 2
Back
Est. 0 min
15 exercises
Back Hyperextension
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Pull-Up
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Superman
3 Sets
Sit-Up
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 12,10,10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 3
Chest
Est. 0 min
13 exercises
Crunch
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12,12,8 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,7 Reps
Barbell Incline Bench Press
3 Sets x 8,9,10 Reps
Cable Upper Chest Crossover
3 Sets x 12,12,10 Reps
Smith Machine Decline Bench Press
3 Sets x 12,15,15 Reps
Cable Cross-Over
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Machine Fly
3 Sets x 12,12,15 Reps
Elliptical Training
1 Set
Day 4
Biceps/Shoulders
Est. 0 min
26 exercises
EZ Bar Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Leg Raise
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10,10,6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,12,8 Reps
Elliptical Training
1 Set
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 12,15,15 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8,10,10 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Dumbbell Squat Curl to Shoulder Press
3 Sets x 10 Reps
Barbell curl (Reverse grip)
3 Sets x 10 Reps
21s
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10,12,12 Reps
Day 5
Triceps/Forearms
Est. 0 min
13 exercises
Dip
3 Sets x 12 Reps
Seated Bench Leg Pull-In
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Wrist Roller
3 Sets x 1 Reps
Dumbbell Tricep Extension
3 Sets x 12,9,8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Scissor Kick
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Bench Dip
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8,10,10 Reps
Cable Wrist Curl
3 Sets x 10 Reps
Day 6
Full Body
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 12,12,8 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Back Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12,9,8 Reps
ab coaster
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Day 7
Body Weight
Est. 0 min
24 exercises
Plank
3 Sets
Push-Up
3 Sets x 10 Reps
Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 20 Reps
Air Bike
3 Sets x 15,12,15 Reps
Bodyweight Squat
3 Sets x 15,15,50 Reps
Sit-Up
3 Sets x 12 Reps
Mountain Climber
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Superman
3 Sets
Tricep Push-Up
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Side Plank
3 Sets x 10 Reps
Dead Bug
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 12,12,10 Reps
Bird Dog
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 12 Reps
Burpee
3 Sets x 10 Reps
Bodyweight Wall Squat
3 Sets x 10 Reps
Wall Calf Stretch
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 10 Reps
Plank with Alternating Knee Drive
3 Sets x 10 Reps
Push-Up to Side Plank
3 Sets x 10 Reps
Day 8
Yoga Poses
Est. 0 min
28 exercises
Extended Arm Child Pose
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Child's Pose
3 Sets
Boat Pose
3 Sets x 8 Reps
Table Pose
3 Sets x 8 Reps
Locust Pose
3 Sets x 8 Reps
Warrior Pose
3 Sets x 8 Reps
Hero Pose
3 Sets x 8 Reps
Bow Pose
3 Sets
Triangle Pose
3 Sets x 8 Reps
Crow Pose
3 Sets
Staff Pose
3 Sets x 8 Reps
Eagle Pose
3 Sets x 8 Reps
Camel Pose
3 Sets x 8 Reps
Warrior 2 Pose
3 Sets x 8 Reps
Mighty Pose
3 Sets x 8 Reps
Fish Pose
3 Sets x 8 Reps
Warrior 3 Pose
3 Sets x 8 Reps
Crescent Moon Pose
3 Sets x 8 Reps
Z Pose
3 Sets
Turtle Pose
3 Sets x 8 Reps
Hare Pose
3 Sets x 8 Reps
Cobra
3 Sets
Cat Stretch
3 Sets x 8 Reps
Upward Facing Dog
3 Sets x 8 Reps
Sun Salutation
3 Sets x 8 Reps
Standing Half Moon
3 Sets x 8 Reps
Half Locust
3 Sets x 8 Reps
