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Second stage
General
Beginner
Machine strength
Plan Details
The Second stage routine by vimalsanghavi is a 16 day workout plan. It is a beginner level plan to achieve general fitness goals.
Second stage
Routine detail
Day 1
Cardio 10 Stairs
Est. 0 min
0 exercises
This day is empty
Day 1
Chest and Triceps
Est. 40 min
6 exercises
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Day 1
Evening Abs
Est. 19 min
3 exercises
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Day 2
Cardio 10 Stairs
Est. 0 min
0 exercises
This day is empty
Day 2
M Evening Abs
Est. 18 min
3 exercises
Crunch
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 2
Leg
Est. 37 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Day 3
Cardio 10 Stairs
Est. 0 min
0 exercises
This day is empty
Day 3
Abs and Oblique
Est. 44 min
7 exercises
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Side Bridge
3 Sets
Bent Knee Hip Raise
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Day 4
Cardio 12 Stairs
Est. 0 min
0 exercises
This day is empty
Day 4
Back and Biceps
Est. 41 min
6 exercises
Back Hyperextension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Day 4
Evening Abs
Est. 19 min
3 exercises
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Day 5
Cardio 12 Stairs
Est. 0 min
0 exercises
This day is empty
Day 5
Leg
Est. 37 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Day 5
M Evening Abs
Est. 18 min
3 exercises
Crunch
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 6
Cardio 12-15 Stairs
Est. 0 min
0 exercises
This day is empty
Day 6
Shoulders and Forearm
Est. 39 min
6 exercises
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
