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31 Day Work Out lift/cardio
General
Beginner
Machine strength
Plan Details
The 31 Day Work Out lift/cardio routine by tex.nolan@gmail.com is a 31 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Warm up And 45 Minute Cardio
Est. 112 min
9 exercises
Leg Extension MTS
3 Sets x 12 Reps
Triceps Extension MTS
3 Sets x 12 Reps
Decline Press MTS
3 Sets x 12 Reps
High Row MTS
3 Sets x 12 Reps
Seated Calf Raise Nau
3 Sets x 12 Reps
Bicep Curl MTS
3 Sets x 12 Reps
Abdominal Crunch MTS
3 Sets x 12 Reps
Back Extension Life
3 Sets x 12 Reps
Walking
1 Set
Day 2
Lower And 20 minute Cardio (your choice)
Est. 142 min
12 exercises
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 12 Reps
Torso Rotation Life
3 Sets x 12 Reps
Torso Rotation Life
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Hack Squat (Narrow Stance)
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 3
Warm up And 45 Minute Cardio
Est. 112 min
9 exercises
Leg Extension MTS
3 Sets x 12 Reps
Triceps Extension MTS
3 Sets x 12 Reps
Decline Press MTS
3 Sets x 12 Reps
High Row MTS
3 Sets x 12 Reps
Seated Calf Raise Nau
3 Sets x 12 Reps
Bicep Curl MTS
3 Sets x 12 Reps
Abdominal Crunch MTS
3 Sets x 12 Reps
Back Extension Life
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 4
Day OFF
Est. 62 min
1 exercise
Treadmill Running
1 Set
Day 5
Warm up And 45 Minute Cardio
Est. 112 min
9 exercises
Leg Extension MTS
3 Sets x 12 Reps
Triceps Extension MTS
3 Sets x 12 Reps
Decline Press MTS
3 Sets x 12 Reps
High Row MTS
3 Sets x 12 Reps
Seated Calf Raise Nau
3 Sets x 12 Reps
Bicep Curl MTS
3 Sets x 12 Reps
Abdominal Crunch MTS
3 Sets x 12 Reps
Back Extension Life
3 Sets x 12 Reps
Walking
1 Set
Day 6
Upper And 20 Minute Cardio (your choice)
Est. 126 min
12 exercises
Dual Cable Triceps Extension
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Torso Rotation Life
3 Sets x 8 Reps
Torso Rotation Life
3 Sets x 8 Reps
Dumbbell Reverse Preacher Curl
3 Sets x 8 Reps
Cable Lat Pulldown Life
3 Sets x 8 Reps
Lateral Raise Life
3 Sets x 8 Reps
Seated Dip Nau
3 Sets x 8 Reps
Pectoral Fly / Rear Deltoid Life
3 Sets x 8 Reps
Bicep Curl Life
3 Sets x 8 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 8 Reps
Walking
1 Set
Day 7
Warm up And 45 Minute Cardio
Est. 107 min
9 exercises
Leg Extension MTS
3 Sets x 8 Reps
Triceps Extension MTS
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
High Row MTS
3 Sets x 8 Reps
Seated Calf Raise Nau
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Abdominal Crunch MTS
3 Sets x 8 Reps
Back Extension Life
3 Sets x 8 Reps
Walking
1 Set
Day 8
Core And 20 minute Cardio (Your Choice)
Est. 124 min
12 exercises
Hip Abduction Life
3 Sets x 8 Reps
Lower Back Nau
3 Sets x 8 Reps
Over Head Press Nau
3 Sets x 8 Reps
Pectoral Fly / Rear Deltoid Life
3 Sets x 8 Reps
Knee/Leg Raise
3 Sets x 8 Reps
Abdominal Crunch Life
3 Sets x 8 Reps
Shoulder Press Life
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
Rear Deltoid/Pectoral Fly Life
3 Sets x 8 Reps
Lateral Raise Nau
3 Sets x 8 Reps
Hip Adduction Life
3 Sets x 8 Reps
Walking
1 Set
Day 9
Warm up And 45 Minute Cardio
Est. 52 min
9 exercises
Leg Extension MTS
3 Sets x 8 Reps
Triceps Extension MTS
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
High Row MTS
3 Sets x 8 Reps
Seated Calf Raise Nau
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Abdominal Crunch MTS
3 Sets x 8 Reps
Back Extension Life
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Day 10
Day OFF
Est. 62 min
1 exercise
Swimming
1 Set
Day 11
Warm up And 45 Minute Cardio
Est. 107 min
9 exercises
Leg Extension MTS
3 Sets x 8 Reps
Triceps Extension MTS
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
High Row MTS
3 Sets x 8 Reps
Seated Calf Raise Nau
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Abdominal Crunch MTS
3 Sets x 8 Reps
Back Extension Life
3 Sets x 8 Reps
Walking
1 Set
Day 12
Upper And 20 Minute Cardio (your choice)
Est. 65 min
11 exercises
Dual Cable Triceps Extension
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Torso Rotation Life
3 Sets x 8 Reps
Torso Rotation Life
3 Sets x 8 Reps
Dumbbell Reverse Preacher Curl
3 Sets x 8 Reps
Cable Lat Pulldown Life
3 Sets x 8 Reps
Lateral Raise Life
3 Sets x 8 Reps
Seated Dip Nau
3 Sets x 8 Reps
Pectoral Fly / Rear Deltoid Life
3 Sets x 8 Reps
Bicep Curl Life
3 Sets x 8 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 8 Reps
Day 13
Warm up And 45 Minute Cardio
Est. 107 min
9 exercises
Leg Extension MTS
3 Sets x 8 Reps
Triceps Extension MTS
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
High Row MTS
3 Sets x 8 Reps
Seated Calf Raise Nau
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Abdominal Crunch MTS
3 Sets x 8 Reps
Back Extension Life
3 Sets x 8 Reps
Walking
1 Set
Day 14
Day OFF
Est. 0 min
0 exercises
This day is empty
Day 15
Warm up And 45 Minute Cardio
Est. 110 min
10 exercises
Leg Extension MTS
3 Sets x 8 Reps
Triceps Extension MTS
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
High Row MTS
3 Sets x 8 Reps
Seated Calf Raise Nau
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Abdominal Crunch MTS
3 Sets x 8 Reps
Back Extension Life
3 Sets x 8 Reps
Racquetball
1 Set
Walking
1 Set
Day 16
Lower And 20 minute Cardio (your choice)
Est. 70 min
11 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Torso Rotation Life
3 Sets x 8 Reps
Torso Rotation Life
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Hack Squat (Narrow Stance)
3 Sets x 8 Reps
Day 17
Warm up And 45 Minute Cardio
Est. 120 min
11 exercises
Leg Extension MTS
3 Sets x 8 Reps
Triceps Extension MTS
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
High Row MTS
3 Sets x 8 Reps
Seated Calf Raise Nau
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Abdominal Crunch MTS
3 Sets x 8 Reps
Back Extension Life
3 Sets x 8 Reps
Walking
1 Set
Hack Squat
3 Sets x 8 Reps
Cable Reverse Preacher Curl
3 Sets x 8 Reps
Day 18
Core And 20 minute Cardio (Your Choice)
Est. 63 min
11 exercises
Hip Abduction Life
3 Sets x 8 Reps
Lower Back Nau
3 Sets x 8 Reps
Over Head Press Nau
3 Sets x 8 Reps
Pectoral Fly / Rear Deltoid Life
3 Sets x 8 Reps
Knee/Leg Raise
3 Sets x 8 Reps
Abdominal Crunch Life
3 Sets x 8 Reps
Shoulder Press Life
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
Rear Deltoid/Pectoral Fly Life
3 Sets x 8 Reps
Lateral Raise Nau
3 Sets x 8 Reps
Hip Adduction Life
3 Sets x 8 Reps
Day 19
Warm up And 45 Minute Cardio
Est. 46 min
8 exercises
Leg Extension MTS
3 Sets x 8 Reps
Triceps Extension MTS
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
High Row MTS
3 Sets x 8 Reps
Seated Calf Raise Nau
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Abdominal Crunch MTS
3 Sets x 8 Reps
Back Extension Life
3 Sets x 8 Reps
Day 20
Day OFF
Est. 0 min
0 exercises
This day is empty
Day 21
Warm up And 45 Minute Cardio
Est. 107 min
9 exercises
Leg Extension MTS
3 Sets x 8 Reps
Triceps Extension MTS
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
High Row MTS
3 Sets x 8 Reps
Seated Calf Raise Nau
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Abdominal Crunch MTS
3 Sets x 8 Reps
Back Extension Life
3 Sets x 8 Reps
Walking
1 Set
Day 22
Upper And 20 Minute Cardio (your choice)
Est. 114 min
10 exercises
Dual Cable Triceps Extension
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Torso Rotation Life
3 Sets x 8 Reps
Torso Rotation Life
3 Sets x 8 Reps
Dumbbell Reverse Preacher Curl
3 Sets x 8 Reps
Cable Lat Pulldown Life
3 Sets x 8 Reps
Lateral Raise Life
3 Sets x 8 Reps
Seated Dip Nau
3 Sets x 8 Reps
Pectoral Fly / Rear Deltoid Life
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 23
Warm up And 45 Minute Cardio
Est. 230 min
11 exercises
Leg Extension MTS
3 Sets x 8 Reps
Triceps Extension MTS
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
High Row MTS
3 Sets x 8 Reps
Seated Calf Raise Nau
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Abdominal Crunch MTS
3 Sets x 8 Reps
Back Extension Life
3 Sets x 8 Reps
Walking
1 Set
Walking
1 Set
Walking
1 Set
Day 24
Day OFF
Est. 0 min
0 exercises
This day is empty
Day 25
Warm up And 45 Minute Cardio
Est. 107 min
9 exercises
Leg Extension MTS
3 Sets x 8 Reps
Triceps Extension MTS
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
High Row MTS
3 Sets x 8 Reps
Seated Calf Raise Nau
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Abdominal Crunch MTS
3 Sets x 8 Reps
Back Extension Life
3 Sets x 8 Reps
Walking
1 Set
Day 26
Lower And 20 minute Cardio (your choice)
Est. 125 min
11 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Torso Rotation Life
3 Sets x 8 Reps
Torso Rotation Life
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 27
Warm up And 45 Minute Cardio
Est. 169 min
10 exercises
Leg Extension MTS
3 Sets x 8 Reps
Triceps Extension MTS
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
High Row MTS
3 Sets x 8 Reps
Seated Calf Raise Nau
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Abdominal Crunch MTS
3 Sets x 8 Reps
Back Extension Life
3 Sets x 8 Reps
Treadmill Running
1 Set
Aerobics
1 Set
Day 28
Day OFF
Est. 0 min
0 exercises
This day is empty
Day 29
Warm up And 45 Minute Cardio
Est. 107 min
9 exercises
Leg Extension MTS
3 Sets x 8 Reps
Triceps Extension MTS
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
High Row MTS
3 Sets x 8 Reps
Seated Calf Raise Nau
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Abdominal Crunch MTS
3 Sets x 8 Reps
Back Extension Life
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 30
Core And 20 minute Cardio (Your Choice)
Est. 63 min
11 exercises
Hip Abduction Life
3 Sets x 8 Reps
Lower Back Nau
3 Sets x 8 Reps
Over Head Press Nau
3 Sets x 8 Reps
Pectoral Fly / Rear Deltoid Life
3 Sets x 8 Reps
Knee/Leg Raise
3 Sets x 8 Reps
Abdominal Crunch Life
3 Sets x 8 Reps
Shoulder Press Life
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
Rear Deltoid/Pectoral Fly Life
3 Sets x 8 Reps
Lateral Raise Nau
3 Sets x 8 Reps
Hip Adduction Life
3 Sets x 8 Reps
Day 31
Warm up And 45 Minute Cardio
Est. 107 min
9 exercises
Leg Extension MTS
3 Sets x 8 Reps
Triceps Extension MTS
3 Sets x 8 Reps
Decline Press MTS
3 Sets x 8 Reps
High Row MTS
3 Sets x 8 Reps
Seated Calf Raise Nau
3 Sets x 8 Reps
Bicep Curl MTS
3 Sets x 8 Reps
Abdominal Crunch MTS
3 Sets x 8 Reps
Back Extension Life
3 Sets x 8 Reps
Treadmill Running
1 Set
