Coyote Workout
General
Beginner
Body
Plan Details
The Coyote Workout routine by AlexanderCahoon is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
coyote workout
Routine detail
Mon
Shoulders and Biceps
Est. 74 min
8 exercises
Barbell Seated Press
5 Sets x 8 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Tue
Legs and Abs
Est. 117 min
13 exercises
Bodyweight Wall Squat
2 Sets x 25 Reps
Spiderman Lunges
2 Sets x 20 Reps
Bodyweight Side Lunge
2 Sets x 20 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
GHR Machine
3 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 30 Reps
Toe Touches
4 Sets x 30 Reps
Air Bike
4 Sets x 30 Reps
Bench Leg Raise (Supine)
4 Sets x 30 Reps
Wall Balls
3 Sets x 12 Reps
Thu
Thursday Back, Abs and Cardio
Est. 91 min
11 exercises
Barbell Deadlift
5 Sets x 8 Reps
Pull-Up
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Crunch
1 Set x 100 Reps
Oblique Crunch
1 Set x 100 Reps
Flutter Kick
1 Set x 100 Reps
Wall Balls
3 Sets x 8 Reps
Fri
Legs and Abs
Est. 95 min
10 exercises
Machine Leg Press
5 Sets x 8 Reps
Barbell Lunge
4 Sets x 10 Reps
Stability Ball Medicine Ball Sit-Up
4 Sets x 20 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Plank
4 Sets
Kettlebell Goblet Squat
4 Sets x 15 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Smith Machine Squat
4 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
