Gina
General
Intermediate
Machine strength
Plan Details
The Gina routine by proudsunmedia is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Core Day
Est. 98 min
7 exercises
Plank
3 Sets
Jackknife Sit-Up
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Step Machine
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Day 2
Back Day
Est. 102 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Walking
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Plank
3 Sets
Barbell Bent-Over Row
3 Sets x 8 Reps
Day 3
Leg Day
Est. 99 min
7 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Plank
3 Sets
Machine Leg Extension
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Treadmill Running
3 Sets
Calf Press On Leg Press
3 Sets x 8 Reps
Day 4
Arms
Est. 106 min
8 exercises
Barbell Tricep Extension
3 Sets x 8 Reps
Elliptical Training
3 Sets
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Plank
3 Sets
Arm Circles
3 Sets x 8 Reps
