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This routine hits every muscle group with cardio work included. Since each muscle group is targeted only once per week it is recommended to go heavy with a full week of rest untill that muscle group is hit again with the exception of the Saturday "quickie". This routine consists of mostly machine exercises with some cable and dumbbell work. This is great for older people or anyone looking to gain muscle with heavy weights with minimal.stress on joints.
Bench Press Machine
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Bent Arm Pullover
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3x8 reps |
rest: 60s
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Dip Machine
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3x8 reps |
rest: 60s
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Cable Rope High Pulley Overhead Tricep Extension
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3x8 reps |
rest: 60s
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Cable Triceps Pushdown
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3x8 reps |
rest: 60s
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Ab Crunch Machine
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Side Bridge
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3x8 reps |
rest: 60s
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Glute Kickback
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3x8 reps |
rest: 60s
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Bridge
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3x8 reps |
rest: 60s
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Cable Wood Chops
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3x8 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 15s
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Stationary Bike
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1x0 reps |
rest: 15s
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Elliptical Training
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1x0 reps |
rest: 15s
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Smith Machine Deadlift
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3x8 reps |
rest: 60s
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Smith Machine Bent Over Row
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3x8 reps |
rest: 60s
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Machine Lat Pull Down
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3x8 reps |
rest: 60s
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Reverse Grip Vertical Row
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3x8 reps |
rest: 60s
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Bicep Curl Machine
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3x8 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x8 reps |
rest: 60s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Upright Row
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3x8 reps |
rest: 60s
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Leg Press
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3x8 reps |
rest: 60s
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Leg Extensions
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3x8 reps |
rest: 60s
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Dumbbell Lunges
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3x8 reps |
rest: 60s
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Dumbbell Standing Calf Raise
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3x8 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 20s
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Step Machine
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1x0 reps |
rest: 20s
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Elliptical Training
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1x0 reps |
rest: 20s
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Recumbent Bike
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1x0 reps |
rest: 20s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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Machine Lat Pull Down
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3x8 reps |
rest: 60s
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Bench Press Machine
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3x8 reps |
rest: 60s
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Seated Machine Row
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3x8 reps |
rest: 60s
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Cable Triceps Pushdown
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3x8 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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3x8 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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