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Eason's Live Fit Trainer (Cable Only)
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The Eason's Live Fit Trainer (Cable Only) routine by lhfvy is a 43 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Wk 1 - Chest / Triceps
Est. 30 min
6 exercises
Lying Cable Chest Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Day 2
Wk 1 - Back / Biceps
Est. 49 min
7 exercises
Seated Wide Grip Cable Lat Pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Day 3
Wk 1 - Legs / Calves
Est. 45 min
7 exercises
Cable Back Squat
3 Sets x 12 Reps
Cable RDL
3 Sets x 12 Reps
Cable Front Lunges
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 12 Reps
Cable Calf Raise
3 Sets x 12 Reps
Cable Single-Leg Calf Raise
3 Sets x 12 Reps
Day 4
Wk 1 - Shoulders /Abs
Est. 46 min
6 exercises
Cable Shoulder Press
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Day 5
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 6
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Wk 2 - Chest / Triceps
Est. 30 min
6 exercises
Lying Cable Chest Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Day 9
Wk 2 - Back / Biceps
Est. 49 min
7 exercises
Seated Wide Grip Cable Lat Pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Day 10
Wk 2 - Legs / Calves
Est. 45 min
7 exercises
Cable Back Squat
3 Sets x 12 Reps
Cable RDL
3 Sets x 12 Reps
Cable Front Lunges
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 12 Reps
Cable Calf Raise
3 Sets x 12 Reps
Cable Single-Leg Calf Raise
3 Sets x 12 Reps
Day 11
Wk 2 - Shoulders /Abs
Est. 46 min
6 exercises
Cable Shoulder Press
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Day 12
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 13
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 14
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 15
Wk 3 - Legs / Calves
Est. 44 min
7 exercises
Cable Standing Front Leg Raise
3 Sets x 10 Reps
Cable Wide Stance Back Squat
3 Sets x 10 Reps
Cable Front Lunges
3 Sets x 10 Reps
Single Leg Cable Deadlift
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Cable Toe Raise
3 Sets x 10 Reps
Cable Calf Raise
3 Sets x 10 Reps
Day 16
Wk 3 - Back / Biceps
Est. 60 min
9 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Bent Over Cable Row
3 Sets x 10 Reps
Cable Standing Good Mornings
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Behind-the-Back Cable Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Day 17
Wk 3 - Chest / Triceps
Est. 62 min
9 exercises
Lying Cable Chest Press
3 Sets x 10 Reps
Cable Incline Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Incline Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 18
Wk 3 - Legs / Calves
Est. 44 min
7 exercises
Cable Standing Front Leg Raise
3 Sets x 10 Reps
Cable Wide Stance Back Squat
3 Sets x 10 Reps
Cable Front Lunges
3 Sets x 10 Reps
Single Leg Cable Deadlift
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Cable Toe Raise
3 Sets x 10 Reps
Cable Calf Raise
3 Sets x 10 Reps
Day 19
Wk 3 - Shoulders / Abs
Est. 58 min
9 exercises
Cable Shoulder Press
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Day 20
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 20
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 22
Wk 4 - Legs / Calves
Est. 44 min
7 exercises
Cable Standing Front Leg Raise
3 Sets x 10 Reps
Cable Wide Stance Back Squat
3 Sets x 10 Reps
Cable Front Lunges
3 Sets x 10 Reps
Single Leg Cable Deadlift
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Cable Toe Raise
3 Sets x 10 Reps
Cable Calf Raise
3 Sets x 10 Reps
Day 23
Wk 4 - Back / Biceps
Est. 53 min
8 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Bent Over Row
3 Sets x 10 Reps
Cable Standing Good Mornings
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Behind-the-Back Cable Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Day 24
Wk 4 - Chest / Triceps
Est. 61 min
9 exercises
Lying Cable Chest Press
3 Sets x 10 Reps
Cable Incline Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Underhand Cable Raise
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Incline Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 26
Wk 4 - Shoulders / Abs
Est. 61 min
9 exercises
Cable Shoulder Press
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Day 26
Wk 4 - Legs / Calves
Est. 44 min
7 exercises
Cable Standing Front Leg Raise
3 Sets x 10 Reps
Cable Wide Stance Back Squat
3 Sets x 10 Reps
Cable Front Lunges
3 Sets x 10 Reps
Single Leg Cable Deadlift
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Cable Toe Raise
3 Sets x 10 Reps
Cable Calf Raise
3 Sets x 10 Reps
Day 27
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 28
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 29
Wk 5 - Back / Cardio
Est. 62 min
9 exercises
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Cable supported Wide Grip Overhand PullUps
3 Sets x 10 Reps
Cable Bent Over Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Standing Good Mornings
3 Sets x 12 Reps
Indoor Cycling
1 Set
Day 30
Wk 5 - Chest / Abs
Est. 65 min
10 exercises
Cable Incline Fly
5 Sets x 8 Reps
Close and Wide Push Ups
3 Sets x 16 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Incline Press
3 Sets x 10 Reps
Side to Side Push Ups
3 Sets x 10 Reps
Toe Touches
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Indoor Cycling
1 Set
Day 31
Wk 5 - Legs / Calves
Est. 73 min
9 exercises
Machine Leg Extension
2 Sets x 30 Reps
Barbell Squat (Wide Stance)
2 Sets x 15 Reps
Barbell Squat (Wide Stance)
2 Sets x 8 Reps
Barbell Squat with Narrow Stance
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 15 Reps
Cable Calf Raise
3 Sets x 20 Reps
Cable Single-Leg Calf Raise
3 Sets x 20 Reps
Day 32
Wk 5 - Arms / Abs / Cardio
Est. 89 min
12 exercises
Cable Bicep Curl
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 15 Reps
Cable Incline Tricep Extension
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Air Bike
3 Sets x 25 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Indoor Cycling
1 Set
Day 33
Wk 5 (DS on 4 Reps) - Shoulders / Abs / Cardio
Est. 68 min
9 exercises
Cable Seated Shoulder Press
1 Set x 15 Reps
Cable Seated Shoulder Press
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable Two Arm Standing Front Shoulder Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable One-Arm Reverse Fly
4 Sets x 10 Reps
Indoor Cycling
1 Set
Day 34
Wk 5 - Legs / Calves
Est. 67 min
11 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Cable Standing External Leg Pull
3 Sets x 20 Reps
Cable Standing Leg Curl
3 Sets x 15 Reps
Cable Standing Internal Leg Pull
3 Sets x 15 Reps
Cable RDL
3 Sets x 10 Reps
Dumbell Split Squats
3 Sets x 10 Reps
Dumbbell Sumo Squat
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Day 35
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 35
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 36
Wk 6 - Back / Cardio
Est. 45 min
8 exercises
Cable supported Wide Grip Overhand PullUps
3 Sets x 10 Reps
Cable Bent Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Standing Good Mornings
3 Sets x 8 Reps
Indoor Cycling
1 Set
Day 37
Wk 6 - Chest / Abs
Est. 76 min
10 exercises
Barbell Bench Press (Wide Grip)
5 Sets x 8 Reps
Close and Wide Push Ups
3 Sets x 16 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Side to Side Push Ups
3 Sets x 10 Reps
Toe Touches
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Indoor Cycling
1 Set
Day 38
Wk 6 - Legs / Calves
Est. 73 min
9 exercises
Machine Leg Extension
2 Sets x 30 Reps
Barbell Squat (Wide Stance)
2 Sets x 15 Reps
Barbell Squat (Wide Stance)
2 Sets x 8 Reps
Barbell Squat with Narrow Stance
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 15 Reps
Cable Calf Raise
3 Sets x 20 Reps
Cable Single-Leg Calf Raise
3 Sets x 20 Reps
Day 39
Wk 6 - Arms / Abs / Cardio
Est. 85 min
12 exercises
Cable Bicep Curl
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 15 Reps
Cable Incline Tricep Extension
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Air Bike
3 Sets x 25 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Indoor Cycling
1 Set
Day 40
Wk 6 (DS on 4 Reps) - Shoulders / Abs / Cardio
Est. 68 min
9 exercises
Cable Seated Shoulder Press
1 Set x 15 Reps
Cable Seated Shoulder Press
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable Two Arm Standing Front Shoulder Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable One-Arm Reverse Fly
4 Sets x 10 Reps
Indoor Cycling
1 Set
Day 41
Wk 6 - Legs / Calves
Est. 67 min
11 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Cable Standing External Leg Pull
3 Sets x 20 Reps
Cable Standing Leg Curl
3 Sets x 15 Reps
Cable Standing Internal Leg Pull
3 Sets x 15 Reps
Cable RDL
3 Sets x 10 Reps
Dumbell Split Squats
3 Sets x 10 Reps
Dumbbell Sumo Squat
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Day 42
Active Rest
Est. 0 min
0 exercises
This day is empty
