Loading...
fit stuff by Rayla or whatever
AUTOPLAY
General
Beginner
Body
Plan Details
The fit stuff by Rayla or whatever routine by raylajean is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
I made this to get back in shape as I have a heart condition and can't do much, so do with that information as you will??
Routine detail
Mon
Core
Est. 61 min
10 exercises
Bird Dog
3 Sets x 8 Reps
Plank
3 Sets
Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Tue
Back
Est. 63 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Seated Rotation
3 Sets x 8 Reps
Wed
Core
Est. 61 min
10 exercises
Bird Dog
3 Sets x 8 Reps
Plank
3 Sets
Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 8 Reps
Sit-Up
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Thu
Arms & Shoulders
Est. 50 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Fri
Legs
Est. 86 min
14 exercises
Bodyweight Squat
3 Sets x 10 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Flutter Kick
3 Sets x 10 Reps
Quadricep Stretch
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Sat
ALL
Est. 131 min
21 exercises
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
