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Back into shape
General
Intermediate
Body
Plan Details
The Back into shape routine by tjohnstad is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Description: Day nr.1/4 and 2/5 are the same, day 3/6 are resting days, some cardio if needed. Day 7(sunday?) is Cardio and Stretch.. If you haven't done any cardio all week; you need to get your heartrate up, at least for 30-60 minutes! Choose atleast one exercise. Routine: First week you start with the listed amount of reps. Week 2 you +1 rep on all exercises, week 3 you do the same. In week 4; You put on more weight! Add 1-5Kg(5-30lbs) and "restart" at reps on Day 1 in week 1. Pushup&Situp +1-3 reps each week! Cardio you add 1-5 min on the chosen exercise On those exercises where there is no reps, you hold/stretch for as long or longer than the seconds say ;) Between each exercise you stretch/shake & loosen up, for 5/10 seconds. Remember to DRINK! STRETCHING is crusial (atleast) in this routine. When your'e done with all exercises you should take some time and stretch the whole body atleast 15 sec each muscle-"group". EAT! at the very least 2-3000kcal a day depending on gender, activity-level and goal :) Find a calculator and figure out BMI and your correct daily intake. Sleep minimum 8hrs!
Routine detail
Day 1
Day 1/4 - Lower & Abs
Est. 112 min
17 exercises
Wall Calf Stretch
2 Sets x 5 Reps
Ankle Circles
2 Sets x 30 Reps
Bodyweight Side Lunge
1 Set x 30 Reps
Kneeling Hip Flexor
2 Sets x 5 Reps
Hip Extension (Standing)
1 Set x 20 Reps
Quadricep Stretch
2 Sets x 30 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Glute Kickback (Kneeling)
3 Sets x 30 Reps
Hip Raise
2 Sets x 20 Reps
Plank
1 Set
Superman
3 Sets
Knee to Chest (Supine)
3 Sets x 10 Reps
Sit-Up
3 Sets x 30 Reps
Dumbbell Squat
5 Sets x 5 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Walking
1 Set
Day 2
Day 2/5 - Upper & Arms
Est. 78 min
15 exercises
Single-Leg Bench Dip
3 Sets x 10 Reps
Tricep Push-Up
1 Set x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Kickback
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
5 Sets x 5 Reps
Dumbbell Upright Row
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Day 3
Day 3/6 - Rest/Cardio(optional)
Est. 129 min
7 exercises
Walking
1 Set
Treadmill Running
1 Set
Indoor Cycling
1 Set
Jump Rope
1 Set
Mountain Biking
1 Set
Yoga
1 Set
Pilates
1 Set
Day 4
Day 7 - Cardio/Stretch
Est. 240 min
8 exercises
Treadmill Running
1 Set
Walking
1 Set
Indoor Cycling
1 Set
Jump Rope
1 Set
Swimming
1 Set
Mountain Biking
1 Set
Pilates
1 Set
Yoga
1 Set
