Quick workouts on the fly
General
Intermediate
Machine strength
Plan Details
The Quick workouts on the fly routine by powellec is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Intended to maintain while traveling
Routine detail
Day 1
Back, Biceps
Est. 76 min
8 exercises
Elliptical Training
1 Set
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 2
Chest, Shoulders, Triceps
Est. 82 min
9 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 3
Legs
Est. 68 min
7 exercises
Elliptical Training
1 Set
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 4
Abs
Est. 84 min
8 exercises
Elliptical Training
1 Set
Plank
3 Sets
Machine Ab Crunch
3 Sets x 10 Reps
Twisting Ab Crunch Machine Left
3 Sets x 10 Reps
Twisting Ab Crunch Machine Right
3 Sets x 10 Reps
Crunch
3 Sets x 30 Reps
Cross Body Crunch
3 Sets x 20 Reps
Elliptical Training
1 Set
