Fitclub
General
Beginner
Machine strength
Plan Details
The Fitclub routine by masabedi is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Full Body
Est. 69 min
14 exercises
Machine Leg Extension
3 Sets x 30 Reps
Jump Rope
1 Set
Hack Squat
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 30 Reps
Decline Bench Knee Raise
3 Sets x 15 Reps
Leverage Shoulder Press
1 Set
Bodyweight Step-Up
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 20 Reps
Mountain Climber
3 Sets x 15 Reps
Cable Standing Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 25 Reps
Sit-Up
3 Sets x 20 Reps
Day 2
Cardio
Est. 104 min
25 exercises
Walking
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Walking
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Jump Rope
1 Set
Plank
3 Sets
Indoor Cycling
1 Set
Indoor Cycling
1 Set
Indoor Cycling
1 Set
Indoor Cycling
1 Set
Bodyweight Step-Up
3 Sets
Mountain Climber
3 Sets x 20 Reps
Elliptical Training
1 Set
Elliptical Training
1 Set
Jump Rope
1 Set
Decline Bench Knee Raise
2 Sets
Parallel Bar Hip Flexion
3 Sets
Walking
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Walking
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Day 3
Full Body 2
Est. 70 min
13 exercises
Machine Leg Press (Narrow Stance)
3 Sets
Bodyweight Step-Up
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Incline Chest Press
3 Sets x 20 Reps
Glute Kickback
3 Sets x 15 Reps
Dumbbell Alternating Front Raise
3 Sets x 20 Reps
Plank
3 Sets
Cable Front Lat Pulldown (Close Grip)
3 Sets x 30 Reps
Jump Rope
1 Set
Preacher Curl Machine
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Side Plank
3 Sets x 20 Reps
Day 4
Full Body 3
Est. 132 min
14 exercises
Prisoner Squat
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 30 Reps
Bodyweight Step-Up
3 Sets x 15 Reps
Machine Fly
3 Sets x 30 Reps
Jump Rope
1 Set
Dumbbell Lateral Raise
3 Sets x 20 Reps
Plank
3 Sets
Dumbbell Alternating Press (Palms In)
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Toe Touches
3 Sets x 20 Reps
Air Bike
3 Sets x 30 Reps
Weighted Trunk Rotation
1 Set
