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Copy of Every Other Day Training Plan
General
Intermediate
None
Plan Details
The Copy of Every Other Day Training Plan routine by Runar1 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This intermediate level workout program offers a strength training session on alternating days of the week. As a result, you'll perform four weekly training sessions. Take a day off, preferably, between training days. Repeat for 4-6 weeks. Day 1: Legs/Biceps/Core (session: 58-minutes long) Day 2: Chest/Shoulders/Triceps (49-minutes) Day 3: Back/Core/Stretching (37-minutes) Day 4: Full Body Superset Circuit (43-minutes) Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Legs/Biceps/Core
Est. 59 min
8 exercises
Machine Single-Leg Extension
2 Sets x 8 Reps
Machine Single-Leg Curl
2 Sets x 8 Reps
Machine Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Machine Single-Leg Calf Press
3 Sets x 10 Reps
Barbell Curl
4 Sets x 12,10,8,8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Bench Plank
3 Sets
Day 2
Workout 2: Chest/Shoulders/Triceps
Est. 49 min
7 exercises
Cable Cross-Over
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 6 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Push Press
3 Sets x 8 Reps
Dip
4 Sets x 8,6,8,6 Reps
Day 3
Workout 3: Back/Core/Flexibility
Est. 37 min
10 exercises
Machine Inverted Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Bench Crunch
2 Sets
Bear Crawl
2 Sets
Ab Roll
1 Set
All Fours Quad Stretch
1 Set
Hamstring Stretch
1 Set
Hip Stretch
1 Set
Sphinx
1 Set
Day 4
Workout 4: Full Body Superset Combo
Est. 44 min
8 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Plyo Push-Up
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Plank with Alternating Knee Drive
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
