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Functional Training
General
Beginner
Machine strength
Plan Details
The Functional Training routine by melbournepodiatryclinic is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Shoulders
Est. 60 min
7 exercises
Half Kneeling Dumbbell Shoulder Press
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
TRX Deltoid Row
3 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
TRX Fly Combo
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Tue
Back, Biceps
Est. 55 min
7 exercises
Cable Lat Pulldown Palms In
4 Sets x 12 Reps
TRX Back Row
4 Sets x 12 Reps
Mixed Grip Pull Up Combo
3 Sets x 15 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Wed
Abs, Calves
Est. 43 min
6 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Smith Machine Medicine Ball Oblique Twists
2 Sets x 15 Reps
TRX Body Saw
3 Sets x 10 Reps
Cable Oblique Crunch
2 Sets x 15 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
Thu
Chest,Triceps
Est. 61 min
8 exercises
TRX Push Up
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Reverse Grip Incline Dumbbell Press
3 Sets x 15 Reps
Straight-Arm Pullover
2 Sets x 15 Reps
Cable Fly Ladder
3 Sets x 30 Reps
Medicine Ball Chest Pass
4 Sets x 15 Reps
Seated Dumbbell Overhead Triceps Extension
4 Sets x 12,10,8,6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Fri
Legs, Arms
Est. 44 min
6 exercises
Dumbbell RFE
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Single Leg Squat
2 Sets x 12 Reps
Medicine Ball Leg Curl
2 Sets x 12 Reps
Lateral Step Up
2 Sets x 12 Reps
Hack Calf Raise
6 Sets x 20 Reps
Sat
Abs, Calves
Est. 46 min
6 exercises
Smith Machine Medicine Ball Leg Raises
3 Sets x 30 Reps
Cable Resisted Rotation
2 Sets x 15 Reps
Plank with Alternate Extension
3 Sets x 10 Reps
TRX Side Plank with Reach Through
2 Sets x 15 Reps
Weighted Crunch
3 Sets x 30 Reps
Hack Calf Raise
4 Sets x 20 Reps
