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New 5 day Crunch Fitness Routine
General
Beginner
Machine strength
Plan Details
The New 5 day Crunch Fitness Routine routine by ryant258 is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
Description Push & Pull weight training: week one will do Push, Pull, Push, Pull. Week two will do Pull, Push, Pull, Push (including leg exercises in their respective category in this routine, ie push or pull). Abs will be included in both Push & Pull days. Cardio Day on the weekends
Routine detail
Day 1
Push Day Week 1
Est. 49 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Hip Abduction
2 Sets x 12 Reps
Machine Bench Press
2 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Machine Dip
2 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 2
Pull Day Week 1
Est. 46 min
9 exercises
Elliptical Training
1 Set
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Machine Lat Pulldown
2 Sets x 12 Reps
Machine Seated Row
2 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 12 Reps
Machine Ab Crunch
1 Set x 12 Reps
Elliptical Training
1 Set
Day 3
Push Day Week 1
Est. 48 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Hip Abduction
2 Sets x 12 Reps
Machine Bench Press
2 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Machine Dip
2 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 4
Pull Day Week 1
Est. 46 min
9 exercises
Elliptical Training
1 Set
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Machine Lat Pulldown
2 Sets x 12 Reps
Machine Seated Row
2 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 12 Reps
Machine Ab Crunch
1 Set x 12 Reps
Elliptical Training
1 Set
Day 5
Cardio Day
Est. 43 min
2 exercises
Elliptical Training
1 Set
Step Machine
1 Set
Day 6
Pull Day Week 2
Est. 49 min
9 exercises
Elliptical Training
1 Set
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Machine Lat Pulldown
2 Sets x 12 Reps
Machine Seated Row
2 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 7
Push Day Week 2
Est. 46 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Hip Abduction
2 Sets x 12 Reps
Machine Bench Press
2 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Machine Dip
2 Sets x 12 Reps
Machine Ab Crunch
1 Set x 12 Reps
Elliptical Training
1 Set
Day 8
Pull Day Week 2
Est. 49 min
9 exercises
Elliptical Training
1 Set
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Machine Lat Pulldown
2 Sets x 12 Reps
Machine Seated Row
2 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 9
Push Day Week 2
Est. 46 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Hip Abduction
2 Sets x 12 Reps
Machine Bench Press
2 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Machine Dip
2 Sets x 12 Reps
Machine Ab Crunch
1 Set x 12 Reps
Elliptical Training
1 Set
Day 10
Cardio Day
Est. 43 min
2 exercises
Elliptical Training
1 Set
Step Machine
1 Set
