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Quick workouts on the fly
General
Intermediate
Machine strength
Plan Details
The Quick workouts on the fly routine by powellec is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Intended to maintain while traveling
Routine detail
Day 1
Back, Biceps
Est. 73 min
9 exercises
Elliptical Training
1 Set
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 2
Chest, Shoulders, Triceps
Est. 65 min
8 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 3
Legs
Est. 56 min
7 exercises
Elliptical Training
1 Set
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 4
Abs
Est. 70 min
9 exercises
Elliptical Training
1 Set
Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Plank
3 Sets
Crunch
3 Sets x 30 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Alternate Twist Oblique Crunch Machine Right
3 Sets x 20 Reps
Elliptical Training
1 Set
