Healthy and Sexy
General
Beginner
Machine strength
Plan Details
The Healthy and Sexy routine by aye.ko is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
workout program designed for those starting out
Routine detail
Mon
Chest and Triceps
Est. 70 min
8 exercises
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Three Bench Dip
3 Sets x 10 Reps
Indoor Cycling
1 Set
Wed
For tha Booty
Est. 70 min
9 exercises
Elliptical Training
1 Set
Single-Leg Glute Bridge
3 Sets x 10 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Fri
Get ready for the weekend
Est. 64 min
7 exercises
Cable Preacher Curl
3 Sets x 5 Reps
Stability Ball Crunch
3 Sets x 5 Reps
Decline Crunch
3 Sets x 5 Reps
Oblique Crunch
3 Sets x 5 Reps
Crunch
3 Sets x 5 Reps
V-Up
3 Sets x 5 Reps
Swimming
1 Set
Sat
Electric Relaxation
Est. 62 min
1 exercise
Yoga
1 Set
