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you can do it
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The you can do it routine by zariahwiley is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Mon
Leg & Ass Day
Est. 0 min
12 exercises
Treadmill Running
2 Sets
Glute Kickback (Kneeling)
3 Sets x 20 Reps
Kettlebell Front Squat
3 Sets x 20 Reps
Barbell Lunge
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 40 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Stationary Bike
3 Sets
Smith Machine Squat
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Step Machine
3 Sets
Tue
Arm & Back Day
Est. 0 min
11 exercises
Treadmill Running
2 Sets
Dumbbell One-Arm Row
3 Sets x 20 Reps
Dumbbell Alternating Seated Curl
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Cable Seated Bicep Curl
3 Sets x 20 Reps
Cable V Bar Pulldown
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 20 Reps
Cable Seated Curl
3 Sets x 20 Reps
Cable Elevated Row
3 Sets x 20 Reps
Wed
Abs Day
Est. 0 min
13 exercises
Treadmill Running
2 Sets
Plank
3 Sets
Weighted Crunch
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Dumbbell Deep Push-Up
3 Sets x 20 Reps
Side Plank
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 30 Reps
Cross Body Crunch
3 Sets x 20 Reps
Supine Heel Touches
3 Sets x 20 Reps
Scissor Kick
3 Sets x 30 Reps
Machine Fly
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Weighted Decline Rotation
3 Sets x 20 Reps
Thu
Full Body
Est. 0 min
11 exercises
Treadmill Running
2 Sets
Stationary Bike
3 Sets
Jump Rope
3 Sets
Push-Up
3 Sets x 30 Reps
Mountain Climber
3 Sets x 30 Reps
Barbell Deadlift
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Smith Machine Squat
3 Sets x 20 Reps
Step Machine
3 Sets
Pilates
3 Sets
Yoga
3 Sets
