30 Mins
Time to Complete
Beginner
Difficulty Level
4
Sessions Per Week
Day 1
Day 2
Day 3
Day 4
Day 1
Exercise
Sets
Reps
Rest Time
Machine Seated Hip Adduction
2 Sets
10-15 Reps
90 Seconds Between Sets
Hack Squat
3 Sets
6-8 Reps
90 Seconds Between Sets
Seated Leg Curl
2 Sets
10-12 Reps
90 Seconds Between Sets
Machine Seated Leg Extension
2 Sets
10-15 Reps
90 Seconds Between Sets
Machine Standing Calf Raise
2 Sets
10-15 Reps
90 Seconds Between Sets
Cable Crunch
3 Sets
10-20 Reps
90 Seconds Between Sets
Day 2
Exercise
Sets
Reps
Rest Time
Machine Seated Hip Adduction
2 Sets
10-15 Reps
90 Seconds Between Sets
Barbell RDL- Romanian Deadlift
3 Sets
8-10 Reps
90 Seconds Between Sets
Angled Machine Single Leg Press
3 Sets
10-12 Reps
90 Seconds Between Sets
Machine Lying Leg Curl
2 Sets
10-15 Reps
90 Seconds Between Sets
Machine Standing Calf Raise
2 Sets
10-15 Reps
90 Seconds Between Sets
Plate Weighted Crunch
3 Sets
8-10 Reps
90 Seconds Between Sets
Day 3
Exercise
Sets
Reps
Rest Time
Seated Dumbbell Shoulder Press
3 Sets
6-8 Reps
90 Seconds Between Sets
Seated Cable Row - Wide Mag Grip
3 Sets
8-10 Reps
90 Seconds Between Sets
Cable Standing Horizontal Chest Fly
3 Sets
10-12 Reps
90 Seconds Between Sets
Cable Single Arm Lateral Raise
3 Sets
10-12 Reps
90 Seconds Between Sets
Cable Bicep Curl
3 Sets
10-15 Reps
90 Seconds Between Sets
Cable V Bar Tricep Pushdown
3 Sets
10-12 Reps
90 Seconds Between Sets
Day 4
Exercise
Sets
Reps
Rest Time
Mag Grip Pulldown
2 Sets
8-10 Reps
90 Seconds Between Sets
Smith Machine Incline Bench Press
2 Sets
6-8 Reps
90 Seconds Between Sets
Seated Cables Single Arm Mid Lat Row
2 Sets
8-10 Reps
90 Seconds Between Sets
Cable Rear Delt Fly
2 Sets
10-12 Reps
90 Seconds Between Sets
Preacher Curl Barbell
2 Sets
10-15 Reps
90 Seconds Between Sets
Cable Rope Overhead Tricep Extension
2 Sets
12-15 Reps
90 Seconds Between Sets