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Waidelys
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Waidelys routine by DelaLea is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Wow
Routine detail
Mon
Workout 1
Est. 0 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 10 Reps
Tue
Workout 2
Est. 0 min
6 exercises
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 10 Reps
Wed
Workout 3
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Bicep Curl
2 Sets x 10 Reps
Machine Tricep Extension
2 Sets x 10 Reps
Thu
Workout 4
Est. 0 min
6 exercises
Machine Leg Press
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 10 Reps
