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edward f
General
Beginner
Machine strength
Plan Details
The edward f routine by edward malloula is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
upper body 1
Est. 68 min
10 exercises
Elliptical Training
1 Set
Aerobics
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 2
lower body 1
Est. 65 min
8 exercises
Treadmill Running
1 Set
Aerobics
1 Set
Barbell Squat
5 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Bodyweight Lunge
2 Sets x 20 Reps
Elliptical Training
1 Set
Day 3
cardio and core
Est. 63 min
7 exercises
Treadmill Running
1 Set
Aerobics
1 Set
Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Bridge
3 Sets
Plank
3 Sets
Elliptical Training
1 Set
Day 4
upper body 2
Est. 68 min
10 exercises
Elliptical Training
1 Set
Aerobics
1 Set
Machine Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Fly
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 5
lower body 2
Est. 62 min
9 exercises
Treadmill Running
1 Set
Aerobics
1 Set
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Calf Raise
4 Sets x 15 Reps
Elliptical Training
1 Set
