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Strength Training with Core and cardio workout
General
Intermediate
None
Plan Details
The Strength Training with Core and cardio workout routine by Karninder is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is what I follow . It is combination of strength training , core excercises and cardio. This will help in over all muscle build up and fat loss.
Routine detail
Mon
Chest & Triceps
Est. 67 min
8 exercises
Cable Cross-Over
5 Sets x 6 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Bench Press
5 Sets x 6 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Tue
Legs
Est. 58 min
6 exercises
Barbell Deep Squat
5 Sets x 6 Reps
Machine Leg Extension
5 Sets x 6 Reps
Smith Machine Split Squat
5 Sets x 6 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Calf Raise
4 Sets x 8 Reps
Barbell Seated Calf Raise
4 Sets x 8 Reps
Wed
Shoulder & Core
Est. 81 min
12 exercises
Cable Upright Row
4 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Alternating Heel Touch
4 Sets x 10 Reps
Scissor Kick
4 Sets x 10 Reps
Bench Jackknife Sit-Up
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Plank with Shoulder Taps
4 Sets x 8 Reps
Thu
Back & Biceps
Est. 77 min
8 exercises
Cable Shoulder Extension
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Barbell Deadlift
5 Sets x 6 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Fri
Cardio & Core
Est. 216 min
7 exercises
Leg Raise
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Sit-Up
4 Sets x 10 Reps
Indoor Cycling
1 Set
Sat
Rest day
Est. 0 min
0 exercises
This day is empty
Sun
20 Minute HIIT Circuit
Est. 53 min
20 exercises
Side Step-Up
1 Set x 20 Reps
Push-Up
1 Set x 10 Reps
Jump Squat
1 Set x 10 Reps
Mountain Climber
1 Set x 20 Reps
Leg Raise
1 Set x 10 Reps
Side Step-Up
1 Set x 20 Reps
Push-Up
1 Set x 10 Reps
Jump Squat
1 Set x 10 Reps
Mountain Climber
1 Set x 20 Reps
Leg Raise
1 Set x 10 Reps
Side Step-Up
1 Set x 20 Reps
Push-Up
1 Set x 10 Reps
Jump Squat
1 Set x 10 Reps
Mountain Climber
1 Set x 20 Reps
Leg Raise
1 Set x 10 Reps
Side Step-Up
1 Set x 20 Reps
Push-Up
1 Set x 10 Reps
Jump Squat
1 Set x 10 Reps
Mountain Climber
1 Set x 20 Reps
Leg Raise
1 Set x 10 Reps
