Live Fit ( Phase 1: Weeks 1-4 )
General
Intermediate
Machine strength
Plan Details
The Live Fit ( Phase 1: Weeks 1-4 ) routine by Vincent.V125 is a 28 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest / Triceps
Est. 40 min
6 exercises
Push-Up (Wide Hand)
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Flat Bench Fly
3 Sets x 12 Reps
Push-Up
1 Set x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 2
Back / Biceps
Est. 54 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Day 3
Legs / Calves
Est. 44 min
6 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Squat (Wide Stance)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 4
Shoulders / Abs
Est. 43 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Deltoid Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Day 5
Rest
Est. 0 min
0 exercises
This day is empty
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Chest / Triceps
Est. 40 min
6 exercises
Push-Up (Wide Hand)
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Flat Bench Fly
3 Sets x 12 Reps
Push-Up
1 Set x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 9
Back / Biceps
Est. 54 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Day 10
Legs / Calves
Est. 44 min
6 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Squat (Wide Stance)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 11
Shoulders / Abs
Est. 43 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Deltoid Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Day 12
Rest
Est. 0 min
0 exercises
This day is empty
Day 13
Rest
Est. 0 min
0 exercises
This day is empty
Day 14
Rest
Est. 0 min
0 exercises
This day is empty
Day 15
Legs
Est. 50 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Barbell Squat (Wide Stance)
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 16
Back / Biceps
Est. 49 min
7 exercises
Leverage Machine High Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 17
Chest / Triceps
Est. 64 min
9 exercises
Push-Up
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 18
Legs
Est. 50 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Barbell Squat (Wide Stance)
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 19
Shoulders / Abs
Est. 61 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 20
Rest
Est. 0 min
0 exercises
This day is empty
Day 21
Rest
Est. 0 min
0 exercises
This day is empty
Day 22
Legs
Est. 50 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Barbell Squat (Wide Stance)
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 23
Back / Biceps
Est. 49 min
7 exercises
Leverage Machine High Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 24
Chest / Triceps
Est. 64 min
9 exercises
Push-Up
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 25
Legs
Est. 50 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Barbell Squat (Wide Stance)
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 26
Shoulders / Abs
Est. 61 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 27
Rest
Est. 0 min
0 exercises
This day is empty
Day 28
Rest
Est. 0 min
0 exercises
This day is empty
