joshstomp

Nov 28th 2018

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2018 Routines

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Ass 4 exercises, 26 mins

Abs 6 exercises, 38 mins

Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable One-Arm Side Bend	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Rotational Crunch (Kneeling)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 45s

Arms 5 exercises, 33 mins

Cable One-Arm High Curl	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable One-Arm Reverse Fly	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Back and TriBIceps 23 exercises, 2 hrs 29 mins

Cable One-Arm Lat Pulldown	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
Cable One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Pulldown Bicep Curl	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable One-Arm Reverse Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Behind the Back Wrist Curl	3x8 reps	rest: 60s
Cable Standing Curl	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Cable One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s

Chest 1 exercises, 6 mins

3x8 reps

rest: 60s

Chest 11 exercises, 1 hr 56 mins

Dumbbell Alternating Hammer Curl	3x12 reps	rest: 45s
Dumbbell One-Arm Tricep Extension (Reverse Grip)	3x12 reps	rest: 45s
Barbell Bench Press	3x12 reps	rest: 45s
Dumbbell Incline Fly	3x12 reps	rest: 45s
Dumbbell Around the World	3x12 reps	rest: 45s
Dumbbell Incline One-Arm Fly	3x12 reps	rest: 45s
Cable Mid Chest Crossover	3x12 reps	rest: 45s
Cable Upper Chest Crossover	3x12 reps	rest: 45s
Machine Fly	3x12 reps	rest: 45s
Chest and Shoulder Stretch	3x12 reps	rest: 45s
Elliptical Training	3x12 reps	rest: 45s

Fatloss1 12 exercises, 1 hr 58 mins

Cable Seated Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
EZ Bar Curl	3x12 reps	rest: 45s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 45s
Machine Leg Extension	3x12 reps	rest: 45s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 60s
Walking	3x12 reps	rest: 45s

Legs 18 exercises, 2 hrs 37 mins

Cable Hip Abduction	3x8 reps	rest: 60s
	3x12 reps	rest: 45s
Cable Standing Leg Curl	3x8 reps	rest: 60s
Cable Leg Kickback	3x8 reps	rest: 60s
Smith Machine Squat	3x12 reps	rest: 45s
Barbell Deep Squat	3x12 reps	rest: 45s
Machine Calf Raise	3x12 reps	rest: 45s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	3x12 reps	rest: 45s
Glute Kickback	3x12 reps	rest: 45s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Cable Oblique Crunch	3x12 reps	rest: 45s
Cable Kneeling Crunch	3x12 reps	rest: 45s
Hack Squat	3x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 60s
Smith Machine Hack Squat	3x12 reps	rest: 45s
Walking	3x12 reps	rest: 45s