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less joint pain
AUDIO TIP
General
Beginner
None
Plan Details
The less joint pain routine by aleandrogreen is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Push
Est. 50 min
7 exercises
Dumbbell Bench Press
4 Sets x 8,10,10,10 Reps
3 Sets x 12,15,15 Reps
Dumbbell Incline Bench Press
3 Sets x 8,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 12,20,20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
3 Sets x 10,12,12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12,15,15 Reps
Day 2
New Day
Est. 43 min
6 exercises
Machine Leg Press
4 Sets x 8,10,10,10 Reps
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 15,10,10 Reps
Machine Leg Extension
3 Sets x 15,20,20 Reps
Dumbbell Wall Squat
3 Sets x 8 Reps
Decline Crunch
3 Sets x 15,20,20 Reps
Day 3
Upper Pull
Est. 45 min
7 exercises
4 Sets x 6,10,10,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6,10,10,10 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8,10,10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 12,15,15 Reps
Day 4
Posterior Chain
Est. 44 min
6 exercises
Barbell Deadlift
4 Sets x 4,6,6,6 Reps
Machine Hip Abduction
3 Sets x 8,10,10 Reps
Barbell Romanian Deadlift
3 Sets x 8,10,10 Reps
Machine Leg Curl (Prone)
3 Sets x 10,12,12 Reps
Dumbbell Reverse Lunge
3 Sets x 10,12,12 Reps
Machine Calf Raise
4 Sets x 15,20,20,20 Reps
