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Core N Cables
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Core N Cables routine by justin.wessling is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Strengthens Core and build muscle without injury
Routine detail
Day 1
Core Chest N Biceps
Est. 188 min
10 exercises
Cable Cross-Over
3 Sets x 20 Reps
Cable Flat Bench Fly
3 Sets x 20 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 20 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Indoor Cycling
1 Set
Dry Sauna
1 Set
Day 2
Core Repeat Again
Est. 136 min
10 exercises
Cable Wood Chop
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Plank
3 Sets
Dry Sauna
1 Set
Day 3
Core N Legs N Shoulders
Est. 188 min
10 exercises
Cross Body Crunch
3 Sets x 20 Reps
Cable Upright Row
3 Sets x 20 Reps
Cable Front Raise
3 Sets x 20 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Indoor Cycling
1 Set
Dry Sauna
1 Set
Day 4
Core Repeat Again
Est. 186 min
9 exercises
Cable Wood Chop
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Plank
3 Sets
Dry Sauna
1 Set
Walking
1 Set
Day 5
Core Back N Triceps N Forearms
Est. 240 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Cable Elevated Row
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Jump Rope
1 Set
Indoor Cycling
1 Set
Dry Sauna
1 Set
Day 8
[2022-07-19] Workout
Est. 62 min
1 exercise
Step Machine
1 Set
Day 8
[2022-07-23] Workout
Est. 111 min
8 exercises
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Rotational Curl
3 Sets x 10 Reps
Dumbbell One-Arm Upright Row
3 Sets x 10 Reps
Barbell Curl Against an Incline
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Neck Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dry Sauna
1 Set
