Loading...
Full body workout
General
Beginner
Machine strength
Plan Details
The Full body workout routine by quak52 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full Body workout.
Routine detail
Mon
Mandag
Est. 70 min
10 exercises
Elliptical Training
1 Set
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Plank
2 Sets
Side Bridge
2 Sets
Wed
Onsdag
Est. 75 min
10 exercises
Elliptical Training
1 Set
Barbell Squat
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Fri
Fredag
Est. 81 min
8 exercises
Treadmill Running
1 Set
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Any
weekend
Est. 24 min
4 exercises
Pull-Up
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
