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Operation recovery
General
Intermediate
Machine strength
Plan Details
The Operation recovery routine by Cahira is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A small program for me as I can only train legs and abs. I have had a wrist and foot operation.
Routine detail
Mon
legs
Est. 35 min
7 exercises
Machine Leg Press (Narrow Stance)
4 Sets x 15 Reps
Machine Leg Press (Wide Stance)
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Sat
second legs en buik.
Est. 84 min
16 exercises
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Bodyweight Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Weight Plate Squat
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Bodyweight Lunge
4 Sets x 12 Reps
Jump Squat
4 Sets x 12 Reps
Any
Abs and cardio
Est. 48 min
7 exercises
Indoor Cycling
1 Set
Ab Draw Leg Slide
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Stability Ball Trunk Rotation
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Any
short legs only day.
Est. 62 min
7 exercises
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
