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Full Body Dayz
General
Beginner
Machine strength
Plan Details
The Full Body Dayz routine by dazzle_ships is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 32
Day 1
Est. 74 min
9 exercises
Treadmill Running
1 Set
Vinyasa
3 Sets x 10 Reps
Barbell Squat to Shoulder Press
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Kettlebell One-Arm Row
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Day 33
Day 2
Est. 71 min
9 exercises
Treadmill Running
1 Set
Vinyasa
3 Sets x 10 Reps
Barbell Overhead Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 34
Day 3
Est. 71 min
9 exercises
Treadmill Running
1 Set
Vinyasa
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Day 35
Day 4
Est. 65 min
8 exercises
Treadmill Running
1 Set
Vinyasa
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Squat to Shoulder Press
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
