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Full body workout
General
Beginner
Machine strength
Plan Details
The Full body workout routine by quak52 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full Body workout.
Routine detail
Mon
Mandag
Est. 57 min
9 exercises
Treadmill Running
1 Set
Machine Seated Leg Curl
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Plank
3 Sets
Wed
Onsdag
Est. 61 min
9 exercises
Treadmill Running
1 Set
Box Jump Multiple Response
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Fri
Fredag
Est. 77 min
9 exercises
Indoor Cycling
1 Set
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Any
weekend
Est. 63 min
7 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 10 Reps
Jump Squat
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
