E for M - Easy
General
Beginner
Barbell
Plan Details
The E for M - Easy routine by KobenSC is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
DAY ONE REST DAY TWO REST DAY THREE REST DAY FOUR Days 2 and 4 are Circuit Days. Each exercise is to be performed for a minute. Wherever possible, it is optimal to perform the circuits with less than 30 seconds rest between exercises (10-15 is ideal) so procure all the equipment you need before you begin the circuit. Break at the end of the circuit and then repeat. Repeat a third time if confident. TIPS: Everyday Start with a Warm Up: 50 jumping jacks Figure Four Stretch 20 Hip Bridges Tighten your abdomen and squeeze your butt muscles during the whole exercise and hold at the most difficult position for a few seconds - You can't go through the motions — you really have to squeeze your butt and engage your abs to benefit. Use weights whenever you can for added resistance. The vast majority of barbell squats are best done on the Smith Machine to promote focus on technique and progression up through weights.
Routine detail
Day 1
Day One
Est. 29 min
7 exercises
Double Pulse Squats w/Barbell
3 Sets x 8,10,12 Reps
Plie Squats w/Barbell
3 Sets x 8,10,12 Reps
Reverse Lunge w/Barbell
3 Sets x 8,10,12 Reps
Curtsy Lunges w/Barbell
3 Sets x 8,10,12 Reps
American Deadlift
3 Sets x 8,10,12 Reps
Inner Thigh Workout
3 Sets x 8,10,12 Reps
Step Machine Variations
1 Set
Day 2
Day Two
Est. 52 min
9 exercises
Kettlebell Goblet Squat
2 Sets x 1 Reps
Side to Side Plie Squats
2 Sets x 1 Reps
Plank Glute Kickback
2 Sets x 1 Reps
Alternating Back Kicks
2 Sets x 1 Reps
Fire Hydrant to Donkey w/Dumbells
2 Sets x 1 Reps
Flex-Foot Arabesque Kick
2 Sets x 1 Reps
Bosu Ball Hip Thrusts w/ One Legged Hip Thrusts
2 Sets x 1 Reps
Oblique V-Ups
2 Sets x 1 Reps
Step Machine
2 Sets
Day 3
Day Three
Est. 46 min
8 exercises
Cable Standing Hip Extension
3 Sets x 10 Reps
Cable Bent Over Hip Extension
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Bosu Ball Sumo Squat w/ Dumbells
3 Sets x 10 Reps
One Legged Bosu Ball Sumo Squats w/Dumbell
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Inner Thigh Workout
3 Sets x 10 Reps
Step Machine Variations
1 Set
Day 4
Day Four
Est. 53 min
9 exercises
Single-Leg Glute Bridge
2 Sets x 1 Reps
Plank Side Sweep Kickback
2 Sets x 1 Reps
Rainbows
2 Sets x 1 Reps
Fire Hydrant to Donkey w/Dumbells
2 Sets x 1 Reps
Squat Kicks
2 Sets x 1 Reps
Barbell Hip Thrust
2 Sets x 1 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 1 Reps
Swaying Bridge
2 Sets x 1 Reps
Step Machine
2 Sets
