Overall Body Improvement
General
Advanced
Machine strength
Plan Details
The Overall Body Improvement routine by bset is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
My overall goals for this routine are to increase my overall body flexibility, improve balance, improve core strength, loose body fat, increase leg strength, maintain upper body strength, and improve my cardiovascular system. For the duration of the routine I will follow this pattern when performing my exercise routine: Warm up, dynamic stretching (range of motion movements), weight lifting, cardio, and stretching. On most days I will complete a 2nd cardio routine. On Tuesday, Thursday, and Saturday it will consist of running with longs runs being on Saturdays. During the weightlifting section I will lower the weight I have been using and perform a "fast up (concentric) and slow down (eccentric)" form. This will focus on improving my strength during the eccentric phase. Plan: Monday Morning: Abs - Shoulders- Cardio - Stretching Monday Evening: Cardio - Stretching Tuesday Morning: Legs - Cardio - Stretching Tuesday Evening: Running - Stretching Wednesday Morning: Abs - Back - Biceps - Cardio - Stretching Wednesday Evening: Cardio - Stretching Thursday Morning: Legs - Cardio - Stretching Thursday Evening: Running - Stretching Friday Morning: Abs - Chest - Triceps - Cardio - Stretching Friday Evening: Off Saturday Morning: Long Run - Stretch Saturday Evening: Off Sunday: Off
Routine detail
Mon
Abs - Shoulders - Cardio
Est. 144 min
20 exercises
Treadmill - Walking
1 Set
Dynamic Side Bends
2 Sets
Dynamic Torso Rotations
2 Sets
Sitting Ab Machine
1 Set x 20 Reps
Ab Swing Machine
1 Set x 30 Reps
Sitting Ab Arm Extension Machine
1 Set x 20 Reps
Ab Leg Lift Machine
1 Set x 20 Reps
Roman Chair Side Bends
1 Set x 20 Reps
Torso Rotation
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 20 Reps
Arm Circles
4 Sets x 20 Reps
Back/Chest: Arm Swing Forward and Backward
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Elliptical Training
1 Set
Tue
Legs - Cardio
Est. 144 min
17 exercises
Treadmill - Walking
1 Set
Bodyweight Lunge
2 Sets x 10 Reps
Bodyweight Side Lunge
2 Sets x 10 Reps
Single-Leg Butt Kick
2 Sets x 10 Reps
Standing Knee Raises To Chest (High Knees)
2 Sets
Ankle Circles
2 Sets x 10 Reps
Bodyweight Calf Raise
2 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Calf Press
3 Sets x 10 Reps
Band Leg Extensions On Mat (Front-Side-Back)
3 Sets x 30 Reps
Elliptical Training
1 Set
Wed
Abs - Back - Biceps - Cardio
Est. 157 min
22 exercises
Treadmill - Walking
1 Set
Dynamic Side Bends
2 Sets
Dynamic Torso Rotations
2 Sets
Sitting Ab Machine
1 Set x 20 Reps
Ab Swing Machine
1 Set x 30 Reps
Sitting Ab Arm Extension Machine
1 Set x 20 Reps
Ab Leg Lift Machine
1 Set x 20 Reps
Roman Chair Side Bends
1 Set x 20 Reps
Torso Rotation
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 20 Reps
Arm Circles
2 Sets x 20 Reps
Back/Chest: Arm Swing Forward and Backward
1 Set x 20 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Elliptical Training
1 Set
Thu
Legs - Cardio
Est. 144 min
17 exercises
Treadmill - Walking
1 Set
Bodyweight Lunge
2 Sets x 10 Reps
Bodyweight Side Lunge
2 Sets x 10 Reps
Single-Leg Butt Kick
2 Sets x 10 Reps
Standing Knee Raises To Chest (High Knees)
2 Sets
Ankle Circles
2 Sets x 10 Reps
Bodyweight Calf Raise
2 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Calf Press
3 Sets x 10 Reps
Band Leg Extensions On Mat (Front-Side-Back)
3 Sets x 30 Reps
Elliptical Training
1 Set
Fri
Abs - Chest - Triceps - Cardio
Est. 172 min
25 exercises
Treadmill - Walking
1 Set
Dynamic Side Bends
2 Sets
Dynamic Torso Rotations
2 Sets
Sitting Ab Machine
1 Set x 20 Reps
Ab Swing Machine
1 Set x 30 Reps
Sitting Ab Arm Extension Machine
1 Set x 20 Reps
Ab Leg Lift Machine
1 Set x 20 Reps
Roman Chair Side Bends
1 Set x 20 Reps
Torso Rotation
1 Set x 20 Reps
Hanging Knee Raise
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 20 Reps
Arm Circles
2 Sets x 20 Reps
Back/Chest: Arm Swing Forward and Backward
1 Set x 20 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Elliptical Training
1 Set
Any
Cardio (Walking or Elipitical)
Est. 62 min
1 exercise
Elliptical Training
1 Set
Any
Running
Est. 62 min
1 exercise
Running
1 Set
Any
Stretching
Est. 73 min
35 exercises
Neck Stretch: Front -Side-Back-Side
2 Sets
Neck Stretch: Rotate Left - Right
2 Sets
Shoulder Stretch
2 Sets
Barbell Round the World Shoulder Stretch
2 Sets
Overhead Stretch
2 Sets
Chest Stretch: Straight Arm (Wall)
2 Sets
Chest Stretch; Bent Arm (Wall)
3 Sets
Upper Back: Reach Up and Back w/Crossed Wrists
2 Sets
Upper Back: Reach Forward w/Crossed Wrists, Extend Shoulders and Drop Head
2 Sets
Tricep Stretch
2 Sets
Tricep Side Stretch
2 Sets
Upper Back Stretch
2 Sets
Arm Stretch: Arms Out Thumbs up - Rotate to Thumbs Down
2 Sets
Triceps/Forearm Stretch: Hold Fingers and Extend Arm Down
2 Sets
Bicep Stretch
2 Sets
Lateral Stretch
2 Sets
Hamstring Stretch Standing
2 Sets
Quadricep Stretch
2 Sets x 8 Reps
Standing Side Squat
2 Sets
Standing Squat
2 Sets
Standing Leg Cross Over Side Bend
2 Sets
Wall Calf Stretch
2 Sets x 8 Reps
Soleus and Achilles Stretch
2 Sets
Warrior 1
3 Sets
Standing Split Leg Reach Down to Floor
3 Sets
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Kneel Toe Up Straight Leg Reach For Toe
2 Sets
Butterfly Stretch
2 Sets
Hip Stretch
2 Sets
Cat -Cow
2 Sets
Child's Pose Sit Back Quad Stretch
2 Sets
Downward Dog
2 Sets
Hamstring Stretch
2 Sets
Cross-Leg Side Stretch (Supine)
2 Sets
Pigeon
2 Sets
