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Fast Training
General
Beginner
Machine strength
Plan Details
The Fast Training routine by pablorj79 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Do you have little time available for exercise? This routine is perfect for you. Training with a maximum of 30 minutes. There are 4 days of training in the week (Monday, Tuesday, Thursday and Friday).
Routine detail
Mon
A
Est. 29 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbel Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 20 Reps
Plank
3 Sets
Tue
B
Est. 32 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Thu
A2
Est. 31 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Plank
3 Sets
Fri
B2
Est. 33 min
6 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Incline Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
