By Pedro Bernardes
Beginner (1-2 years) | |
67 minutes/day | 2 days/week | 4 weeks | |
Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body | |
45 Degree Leg Press Machine, Seated Leg Curl Machine, Abduction/Adduction Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, 2 x Dumbbell, Bodyweight, Barbell Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Rest | Day 2: Day 2 | Day 3: Rest | Day 4: Rest | Day 5: Day 5 | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | |
1.45 Degree Leg Press | 2 sets | 12 reps | 60s | |
2.Seated Leg Curl | 2 sets | 12 reps | 60s | |
3.Thigh Abductor | 2 sets | 12 reps | 60s | |
4.Thigh Adductor | 2 sets | 12 reps | 60s | |
5.Lat Pulldown See Exercise Notes | 2 sets | 12 reps | 60s | |
6.Standing Cable Chest Press See Exercise Notes | 2 sets | 12 reps | 60s | |
7.Dumbbell Lateral Raise | 2 sets | 12 reps | 60s | |
8.Crunches | 2 sets | 12 reps | 60s | |
9.Barbell Deadlift See Exercise Notes | 2 sets | 15 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.45 Degree Leg Press | 2 sets | 12 reps | 60s | |
2.Seated Leg Curl | 2 sets | 12 reps | 60s | |
3.Thigh Abductor | 2 sets | 12 reps | 60s | |
4.Thigh Adductor | 2 sets | 12 reps | 60s | |
5.Lat Pulldown See Exercise Notes | 2 sets | 12 reps | 60s | |
6.Standing Cable Chest Press See Exercise Notes | 2 sets | 12 reps | 60s | |
7.Dumbbell Lateral Raise | 2 sets | 12 reps | 60s | |
8.Crunches | 2 sets | 12 reps | 60s | |
9.Barbell Deadlift See Exercise Notes | 2 sets | 15 reps | 60s |
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