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Sep 29th 2017

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Ivy's Practice Routine

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6 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Monday: Upper
Tuesday: LIIS
Wednesday: Lower
Thursday: LIIS
Friday: Total Body
Saturday: Yoga/Rest
Sunday: Cardio/HIIT

Learning to make my own workout routine! Please let me know what you think and give me any advice on how to perfect it.

Everyday involves at least 10 minutes of cardio to warm up. 3 days of weights. 2 days of light workout for endurance and heart (some sort of cardio). And 1 day of intense cardio. And abs everyday!

Abs 4 exercises, 25 mins

Air Bike	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Bench Oblique Crunch	3x10 reps	rest: 60s
Parallel Bar Leg Raise	3x10 reps	rest: 60s

total body 17 exercises, 2 hrs 45 mins

Treadmill Running	1x0 reps	rest: 60s
Dumbbell Squat	3x10 reps	rest: 60s
Split Jump	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Mountain Climber	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Dumbbell Deadlift	3x10 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Dumbbell Bent-Over Row (Palm in)	3x10 reps	rest: 60s
Air Bike	3x10 reps	rest: 60s
Crunch	3x10 reps	rest: 60s
Plank	3x10 reps	rest: 60s
V-Up	3x10 reps	rest: 60s
Weight Plate Russian Twist	3x10 reps	rest: 60s
Parallel Bar Leg Raise	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s

Week 1 Lower 12 exercises, 1 hr 18 mins

Star Jump	3x10 reps	rest: 60s
Glute Kickback	3x10 reps	rest: 60s
Bridge	3x10 reps	rest: 60s
Split Jump	3x10 reps	rest: 60s
Smith Machine Squat	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Machine Hip Adduction	3x10 reps	rest: 60s
Machine Hip Abduction	3x10 reps	rest: 60s
Machine Single-Leg Press	3x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Machine Calf Press	3x10 reps	rest: 60s

Week 1 Upper 13 exercises, 2 hrs 26 mins

Treadmill Running	1x0 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Machine Dip	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Machine Assisted Pull-Up	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s

Week 2 Lower 14 exercises, 2 hrs 29 mins

Treadmill Running	1x0 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s
Machine Single-Leg Calf Press	3x10 reps	rest: 60s
Machine Hip Adduction	3x10 reps	rest: 60s
Machine Hip Abduction	3x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Smith Machine Hack Squat	3x10 reps	rest: 60s
Smith Machine Squat	3x10 reps	rest: 60s
Smith Machine Split Squat	3x10 reps	rest: 60s
Machine Single-Leg Press	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Glute Kickback	3x10 reps	rest: 60s
Bridge	3x10 reps	rest: 60s

Week 2 Upper 14 exercises, 2 hrs 34 mins

Treadmill Running	1x0 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Front Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Incline Fly With A Twist	3x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Machine Assisted Dip	3x10 reps	rest: 60s
Machine Assisted Pull-Up	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s