Ceders Workout Plan
General
Beginner
Machine strength
Plan Details
The Ceders Workout Plan routine by cedersjourney is a 31 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Full Body
Est. 102 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 2
Cardio
Est. 185 min
3 exercises
Recumbent Bike
1 Set
Elliptical Training
1 Set
Swimming
1 Set
Day 3
Full Body
Est. 101 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 4
Cardio
Est. 62 min
1 exercise
Recumbent Bike
1 Set
Day 5
Full Body
Est. 100 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 6
Cardio
Est. 62 min
1 exercise
Recumbent Bike
1 Set
Day 7
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 8
Full Body
Est. 102 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 9
Cardio
Est. 62 min
1 exercise
Recumbent Bike
1 Set
Day 10
Full Body
Est. 101 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 11
Cardio
Est. 62 min
1 exercise
Recumbent Bike
1 Set
Day 12
Full Body
Est. 100 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 13
Cardio
Est. 62 min
1 exercise
Recumbent Bike
1 Set
Day 14
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 15
Full Body
Est. 102 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 16
Lower Body
Est. 102 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 17
Cardio
Est. 62 min
1 exercise
Recumbent Bike
1 Set
Day 18
Full Body
Est. 100 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 19
Cardio
Est. 62 min
1 exercise
Recumbent Bike
1 Set
Day 20
Bonus
Est. 18 min
3 exercises
Bodyweight Wall Squat
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Day 21
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 22
Legs
Est. 101 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 23
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 24
Back & Bicep
Est. 115 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 25
Chest & Tricep
Est. 113 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 26
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 27
Shoulder & Abs
Est. 111 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 28
Rest Day
Est. 0 min
0 exercises
This day is empty
Day 29
Cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 30
Legs
Est. 102 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 31
Cardio
Est. 62 min
1 exercise
Rowing
1 Set
