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zak2
Beginner Core and Strength
AUTOPLAYAUDIO TIP
General
Intermediate
Barbell
Plan Details
The Beginner Core and Strength routine by zak2 is a 3 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
This is a 3 day/week workout designed to build core muscle groups....
Day 1
Day 2
Day 3
Chest and Back
Est time: 75 min
13 exercises
Barbell Bench Press
Chest
Sets
4
Reps
15,12,10,8
Interval
00:00
Rest Time
01:00
Barbell Incline Bench Press
Chest
Sets
4
Reps
15,12,10,8
Interval
00:00
Rest Time
01:00
Dumbbell Fly
Chest
Sets
4
Reps
15,12,10,8
Interval
00:00
Rest Time
01:00
Dumbbell Incline Fly
Chest
Sets
4
Reps
15,12,10,8
Interval
00:00
Rest Time
01:00
Cable Seated Row
Back
Sets
4
Reps
15,12,10,8
Interval
00:00
Rest Time
01:00
Dumbbell Bent-Over Row
Back
Sets
4
Reps
15,12,10,8
Interval
00:00
Rest Time
01:00
Machine Lat Pulldown
Back
Sets
4
Reps
15,12,10,8
Interval
00:00
Rest Time
01:00
Barbell Deadlift
Back
Sets
4
Reps
15,12,10,8
Interval
00:00
Rest Time
01:00
Barbell Good Morning
Back
Sets
4
Reps
15,12,10,8
Interval
00:00
Rest Time
01:00
Air Bike
Abs
Sets
3
Reps
30
Interval
00:00
Rest Time
00:15
Crunch
Abs
Sets
3
Reps
25
Interval
00:00
Rest Time
00:15
Stability Ball Hundreds
Abs
Sets
3
Reps
15
Interval
00:00
Rest Time
00:15
Stability Ball Leg Lift
Abs
Sets
3
Reps
15
Interval
00:00
Rest Time
00:15
