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Full Body Weekly Workout Routine
General
Beginner
Machine strength
Plan Details
The Full Body Weekly Workout Routine routine by amussaw is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout is based mainly on the machines available at most gyms, along with what you can do with just your body and weight plates. It works every part of the body each week so you can continually progress each area.
Routine detail
Mon
Chest, Glutes, Shoulders, Biceps, Triceps, Cardio
Est. 90 min
10 exercises
Machine Seated Tricep Dip
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Preacher Curl Machine
6 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Fly
6 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Glute Kickback (Kneeling)
6 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Elliptical Training
1 Set
Walking
1 Set
Tue
Cardio
Est. 43 min
2 exercises
Elliptical Training
1 Set
Walking
1 Set
Wed
Abs, Back, Cardio
Est. 87 min
15 exercises
Machine Back Extension
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 30 Reps
Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Arc Trainer
1 Set
Walking
1 Set
Thu
Cardio
Est. 43 min
2 exercises
Elliptical Training
1 Set
Walking
1 Set
Fri
Upper Legs, Lower Legs, Cardio
Est. 92 min
14 exercises
Dumbbell Walking Lunge
4 Sets x 10 Reps
Dumbbell Lateral Lunge with Bicep Curl
4 Sets x 10 Reps
Kneeling Hip Extension
6 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Calf Machine
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Single-Leg Calf Raise
6 Sets x 10 Reps
Step Machine
1 Set
Walking
1 Set
Sat
Abs and Cardio
Est. 74 min
10 exercises
Machine Ab Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Elliptical Training
1 Set
Step Machine
1 Set
Walking
1 Set
Decline Crunch
3 Sets x 10 Reps
Sat
Alternate workout at Home
Est. 57 min
8 exercises
Ab Draw Leg Slide
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Bird Dog
3 Sets x 8 Reps
Walking
1 Set
Sun
Volleyball
Est. 2 min
1 exercise
Volleyball
1 Set
