Total Body Weight training Workout
General
Intermediate
Machine strength
Plan Details
The Total Body Weight training Workout routine by tiazhamangroo is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Workout plan
Routine detail
Day 1
Chest & Back
Est. 0 min
8 exercises
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 2
Cardio/Arms/Shoulders
Est. 0 min
7 exercises
Treadmill Running
3 Sets
Cable Reverse Grip Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weight Plate Pinch
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 3
Cardio & Core
Est. 0 min
8 exercises
Running
3 Sets
Plank
3 Sets
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Side Bridge
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 4
Leg Day
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 6 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
