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Week 1
General
Intermediate
Machine strength
Plan Details
The Week 1 routine by JamesLucas3 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
legs
Est. 76 min
6 exercises
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Press
1 Set
Dumbbell Walking Lunge
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
4 Sets x 10 Reps
Elliptical Training
1 Set
Tue
Chest /Calves
Est. 93 min
8 exercises
Machine Fly
4 Sets x 15 Reps
Push-Up
4 Sets x 15 Reps
Dumbbell Incline Bench Press
1 Set
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 25 Reps
Machine Calf Raise
3 Sets x 20 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
Elliptical Training
1 Set
Wed
fast pedaling 5 sets 5x15 seconds
Est. 62 min
1 exercise
Road Cycling
1 Set
Thu
Back
Est. 0 min
0 exercises
This day is empty
Fri
big gear tempo 3x10min 50-70 rpm
Est. 62 min
1 exercise
Road Cycling
1 Set
Sat
Delts/ calves
Est. 0 min
0 exercises
This day is empty
Sun
arms
Est. 122 min
1 exercise
Road Cycling
1 Set
