By Melvyn Yeo
Beginner (1-2 years) | |
51 minutes/day | 2 days/week | 4 weeks | |
Build Muscle, Fat Loss, Gain Strength, Lose Weight | |
45 Degree Leg Press Machine, Machine, Lying Leg Curl Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Rope Cable Machine, Back Hyperextension Bench, Shoulder Press Machine, Leg Extension Machine, Row Machine, Tricep Rope Attachment, 1 x Dumbbell Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Workout Day 1 | Day 2: Day 2 | Day 3: Rest | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | |
1.45 Degree Leg Press | 2-3 sets | 12-15 reps | 60s | |
2.Leverage Chest Press | 2-3 sets | 12-15 reps | 60s | |
3.Lying Leg Curls | 2-3 sets | 12-15 reps | 60s | |
4.Lat Pulldown | 2-3 sets | 12-15 reps | 60s | |
5.Cable Biceps Curl | 2-3 sets | 12-15 reps | 60s | |
6.Cable Tricep Extension | 2-4 sets | 12-15 reps | 60s |
Exercise | Sets | Reps | Rest | |
1.Hyperextension | 2-3 sets | 12-15 reps | 60s | |
2.Seated Machine Shoulder (Military) Press | 2-3 sets | 12-15 reps | 60s | |
3.Leg Extensions | 2-3 sets | 12-15 reps | 60s | |
4.Machine Row | 2-3 sets | 12-15 reps | 60s | |
5.Face Pull | 2-3 sets | 12-15 reps | 60s | |
6.Goblet Squat | 2-3 sets | 12-15 reps | 60s |
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