Graduate School
General
Beginner
Machine strength
Plan Details
The Graduate School routine by britny.marie.m is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is designed to be completed within an hour for busy graduate students who are interested in improving back, leg, and core strengths.
Routine detail
Mon
Back and Chest
Est. 65 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Tue
Legs
Est. 75 min
12 exercises
Bridge
3 Sets
Single-Leg Glute Bridge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Side Leg Raise
3 Sets x 8 Reps
Kneeling Hip Abductor (Fire Hydrant)
3 Sets x 8 Reps
Wed
Cardio and Yoga
Est. 123 min
2 exercises
Elliptical Training
1 Set
Yoga
1 Set
Sun
Core and Arms
Est. 63 min
10 exercises
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 8 Reps
Side Bridge
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Boat Pose
3 Sets x 8 Reps
