Ceders Workout Plan
Shared By : cedersjourney
Frequency : 6 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 461

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Description

Day 1 Full Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 60 min - - Progress Chart
Day 2 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Recumbent Bike Recumbent Bike 60 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 60 min - - Progress Chart

Cardio

Swimming Swimming 60 min - - Progress Chart
Day 3 Full Body
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Triceps

Bench Dip Bench Dip 60 sec 8 3 Progress Chart

Back

Dumbbell Incline Bench Two Arm Row Dumbbell Incline Bench Two Arm Row 60 sec 8 3 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 60 sec 8 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 60 min - - Progress Chart
Day 4 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Recumbent Bike Recumbent Bike 60 min - - Progress Chart
Day 5 Full Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 8 3 Progress Chart

Back

T Bar Row T Bar Row 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 60 min - - Progress Chart
Day 6 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Recumbent Bike Recumbent Bike 60 min - - Progress Chart
Day 7 Rest Day
Day 8 Full Body
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 60 min - - Progress Chart
Day 9 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Recumbent Bike Recumbent Bike 60 min - - Progress Chart
Day 10 Full Body
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Triceps

Bench Dip Bench Dip 60 sec 8 3 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 60 sec 8 3 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 60 sec 8 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 60 min - - Progress Chart