Total Flex Full Body Plan
General
Beginner
None
Plan Details
The Total Flex Full Body Plan routine by normrobitza is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Requires the Total Flex home gym and an exercise bike. This workout is a beginners basic program and comes from the Total Flex website. There are many other exercises to do with the Total Flex gym. These are less than half of them.
Routine detail
Mon
Workout Day #1
Est. 144 min
19 exercises
Total Flex Bicep Curl
3 Sets x 10 Reps
Total Flex Lateral Raise
3 Sets x 10 Reps
Total Flex Upright Row
3 Sets x 10 Reps
Total Flex Rear Tricep Extention
3 Sets x 10 Reps
Total Flex Chest Press
3 Sets x 10 Reps
Total Flex Abdominal Crunch
3 Sets x 10 Reps
Total Flex Chest Fly
3 Sets x 10 Reps
Total Flex Oblique Twist
3 Sets x 10 Reps
Total Flex Seated Row
3 Sets x 10 Reps
Total Flex Back Extension
3 Sets x 10 Reps
Total Flex Reverse Fly
3 Sets x 10 Reps
Total Flex Squats
3 Sets x 10 Reps
Total Flex Front Raise
3 Sets x 10 Reps
Total Flex Low Reverse Fly
3 Sets x 10 Reps
Total Flex Bench Press
3 Sets x 10 Reps
Total Flex Lat Pull
3 Sets x 10 Reps
Total Flex Rear Shoulder Press
3 Sets x 10 Reps
Total Flex Leg Extension
3 Sets x 8 Reps
Indoor Cycling
1 Set
Tue
Workout Day #2
Est. 81 min
18 exercises
Total Flex Bicep Curl
3 Sets x 10 Reps
Total Flex Lateral Raise
3 Sets x 10 Reps
Total Flex Upright Row
3 Sets x 10 Reps
Total Flex Rear Tricep Extention
3 Sets x 10 Reps
Total Flex Chest Press
3 Sets x 10 Reps
Total Flex Abdominal Crunch
3 Sets x 10 Reps
Total Flex Chest Fly
3 Sets x 10 Reps
Total Flex Oblique Twist
3 Sets x 10 Reps
Total Flex Seated Row
3 Sets x 10 Reps
Total Flex Back Extension
3 Sets x 10 Reps
Total Flex Reverse Fly
3 Sets x 10 Reps
Total Flex Squats
3 Sets x 10 Reps
Total Flex Front Raise
3 Sets x 10 Reps
Total Flex Low Reverse Fly
3 Sets x 10 Reps
Total Flex Bench Press
3 Sets x 10 Reps
Total Flex Lat Pull
3 Sets x 10 Reps
Total Flex Rear Shoulder Press
3 Sets x 10 Reps
Total Flex Leg Extension
3 Sets x 10 Reps
Wed
Workout Day #3
Est. 164 min
19 exercises
Total Flex Bicep Curl
3 Sets x 8 Reps
Total Flex Lateral Raise
3 Sets x 8 Reps
Total Flex Upright Row
3 Sets x 8 Reps
Total Flex Rear Tricep Extention
3 Sets x 8 Reps
Total Flex Chest Press
3 Sets x 8 Reps
Total Flex Abdominal Crunch
3 Sets x 8 Reps
Total Flex Chest Fly
3 Sets x 8 Reps
Total Flex Oblique Twist
3 Sets x 8 Reps
Total Flex Seated Row
3 Sets x 8 Reps
Total Flex Back Extension
3 Sets x 8 Reps
Total Flex Reverse Fly
3 Sets x 8 Reps
Total Flex Squats
3 Sets x 8 Reps
Total Flex Front Raise
3 Sets x 8 Reps
Total Flex Low Reverse Fly
3 Sets x 8 Reps
Total Flex Bench Press
3 Sets x 8 Reps
Total Flex Lat Pull
3 Sets x 8 Reps
Total Flex Rear Shoulder Press
3 Sets x 8 Reps
Total Flex Leg Extension
3 Sets x 8 Reps
Indoor Cycling
1 Set
Thu
Workout Day #4
Est. 103 min
18 exercises
Total Flex Bicep Curl
3 Sets x 8 Reps
Total Flex Lateral Raise
3 Sets x 8 Reps
Total Flex Upright Row
3 Sets x 8 Reps
Total Flex Rear Tricep Extention
3 Sets x 8 Reps
Total Flex Chest Press
3 Sets x 8 Reps
Total Flex Abdominal Crunch
3 Sets x 8 Reps
Total Flex Chest Fly
3 Sets x 8 Reps
Total Flex Oblique Twist
3 Sets x 8 Reps
Total Flex Seated Row
3 Sets x 8 Reps
Total Flex Back Extension
3 Sets x 8 Reps
Total Flex Reverse Fly
3 Sets x 8 Reps
Total Flex Squats
3 Sets x 8 Reps
Total Flex Front Raise
3 Sets x 8 Reps
Total Flex Low Reverse Fly
3 Sets x 8 Reps
Total Flex Bench Press
3 Sets x 8 Reps
Total Flex Lat Pull
3 Sets x 8 Reps
Total Flex Rear Shoulder Press
3 Sets x 8 Reps
Total Flex Leg Extension
3 Sets x 8 Reps
Fri
Workout Day #5
Est. 81 min
18 exercises
Total Flex Bicep Curl
3 Sets x 10 Reps
Total Flex Lateral Raise
3 Sets x 10 Reps
Total Flex Upright Row
3 Sets x 10 Reps
Total Flex Rear Tricep Extention
3 Sets x 10 Reps
Total Flex Chest Press
3 Sets x 10 Reps
Total Flex Abdominal Crunch
3 Sets x 10 Reps
Total Flex Chest Fly
3 Sets x 10 Reps
Total Flex Oblique Twist
3 Sets x 10 Reps
Total Flex Seated Row
3 Sets x 10 Reps
Total Flex Back Extension
3 Sets x 10 Reps
Total Flex Reverse Fly
3 Sets x 10 Reps
Total Flex Squats
3 Sets x 10 Reps
Total Flex Front Raise
3 Sets x 10 Reps
Total Flex Low Reverse Fly
3 Sets x 10 Reps
Total Flex Bench Press
3 Sets x 10 Reps
Total Flex Lat Pull
3 Sets x 10 Reps
Total Flex Rear Shoulder Press
3 Sets x 10 Reps
Total Flex Leg Extension
3 Sets x 10 Reps
Sat
Workout Day #6
Est. 0 min
0 exercises
This day is empty
Sun
Workout Day #7
Est. 0 min
0 exercises
This day is empty
