Mady88's Plan
General
Beginner
None
Plan Details
The Mady88's Plan routine by Mady88 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Day 1
push
Est. 240 min
13 exercises
Walking
1 Set
Elliptical Training
1 Set
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
9 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Walking
1 Set
Stationary Bike
1 Set
Day 2
leg
Est. 240 min
13 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Step Machine
1 Set
Stationary Bike
1 Set
Jump Rope
1 Set
Day 3
pull
Est. 240 min
12 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Cable Rope Row to Neck
3 Sets x 12 Reps
Trap Bar Shrugs
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl
9 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Stationary Bike
1 Set
Treadmill Running
1 Set
Day 4
upper
Est. 116 min
8 exercises
Treadmill Running
1 Set
Smith Machine Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Smith Machine Bent-Over Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Day 5
lower
Est. 111 min
11 exercises
Indoor Cycling
2 Sets
Bodyweight Wall Squat
2 Sets x 12 Reps
Bodyweight Side Lunge
2 Sets x 12 Reps
Bodyweight Squat
2 Sets x 12 Reps
Bodyweight Walking Lunge
2 Sets x 12 Reps
90/90 Hamstring Stretch
2 Sets x 12 Reps
Knee Circles
2 Sets x 12 Reps
Bodyweight Calf Raise
2 Sets x 12 Reps
Side-Lying Hip Abduction
2 Sets x 12 Reps
Quadricep Stretch
2 Sets x 12 Reps
Seated Hamstring Stretch
2 Sets x 12 Reps
