By Myworkouts
Intermediate (2-3 years) | |
57 minutes/day | |
Gain Strength, Increase Stamina, Lose Weight | |
Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Bodyweight, Single D-Handle Attachment, Flat Bench, Lat Pulldown Cable Machine, Row Cable Machine, Lat Pulldown Bar, Rope Cable Machine, Tricep Rope Attachment Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Pallof Press See Exercise Notes | 4 rounds | 30s | 10s | |
1B.Push-up | 4 rounds | 30s | 10s | |
1C.Cable Lying Fly | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Cable Close Grip Pulldown | 4 rounds | 30s | 10s | |
2B.Wide-Grip Seated Cable Row | 4 rounds | 30s | 10s | |
2C.Cable Alternating Preacher Curl See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Cable Bent-over Triceps Extension (with rope attachment) | 4 rounds | 30s | 10s | |
3B.Triceps Press See Exercise Notes | 4 rounds | 30s | 10s | |
3C.Front Leaning Rest | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
4A.Cable Seated High Row | 4 rounds | 30s | 10s | |
4B.Snow Angel | 4 rounds | 30s | 10s | |
4C.Floor Cobra Combo | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
5A.Standing Cable Chest Press | 4 rounds | 30s | 0s | |
5B.Plank | 4 rounds | 30s | 10s | |
5C.Crunches | 4 rounds | 30s | 10s |
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