Comeback Workout - 3 days no split - 2 cardio
General
Beginner
Machine strength
Plan Details
The Comeback Workout - 3 days no split - 2 cardio routine by ivanlizias is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Strength days can be completed in 45-60 min with warmup as squats and following the circuits. 30-60 sec break between sets and stretches at end. Cardio days start 5-10 min treadmill run for warmup, do crunches in circuit with 30 sec break, and chose one type of cardio for 30-45 min work. This was developed with the support of my cousins Andre Duarte and Ana Luisa in Brazil, both personal trainers. Thanks for your help and motivation guys.
Routine detail
Any
Strength Day - Circuits - 3 days a week
Est. 75 min
12 exercises
Bodyweight Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Push-Up (Wide Hand)
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Any
Cardio + Abs - 2 to 3 days a week
Est. 115 min
6 exercises
Treadmill Running
1 Set
Crunch
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Swimming
1 Set
Rowing
1 Set
Elliptical Training
1 Set
