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Strenght, Speed, and endurance.
General
Beginner
Body
Plan Details
The Strenght, Speed, and endurance. routine by aye.ko is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
For general fitness.
Routine detail
Day 1
1st day out.
Est. 129 min
16 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
V-Up
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
2 Sets
Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 10 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Day 2
nothing 2 it but 2 do it
Est. 118 min
17 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Superman
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
V-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Day 3
threes a crowd
Est. 123 min
2 exercises
Yoga
1 Set
Swimming
1 Set
Day 4
push me to the edge, all my friends are dead
Est. 96 min
10 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
V-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
10 Sets x 10 Reps
Day 5
I plead the 5th
Est. 91 min
12 exercises
Dip
10 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 6
Sexy time
Est. 125 min
18 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Plank
3 Sets
Side Bridge
3 Sets
V-Up
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 7
on the 7th day, he rested
Est. 123 min
2 exercises
Yoga
1 Set
Swimming
1 Set
