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Kaylie Rose- YAY
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Kaylie Rose- YAY routine by kaylierose is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Day 1
Back & Bi’s ??
Est. 0 min
20 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Rear Deltoid
3 Sets x 8 Reps
Day 2
Chest & Abs ?
Est. 0 min
17 exercises
Push-Up
3 Sets x 10 Reps
Plank
3 Sets
Weighted Side Bend
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Decline One-Arm Hammer Press
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Torso Rotation
3 Sets x 8 Reps
Day 3
Leg Day ?
Est. 0 min
24 exercises
Machine Single-Leg Press
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Smith Machine Bench Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Sumo Squat
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Elevated Smith Bar Lunge
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 4
Shoulders & Tri’s
Est. 0 min
20 exercises
Shoulder Circles
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
