My 2x2 Copy

Lifting and Cardio

Contributed by: Francis Li

Save Routine

Upper Body

• Bench Press - Barbell
  4 sets × 10 reps, 1m rest
• Front Pulldown - Lever
  3 sets × 10 reps, 1m rest
• Seated Shoulder Press - Lever
  3 sets × 10 reps, 1m rest
• Seated Bicep Curl - Lever
  3 sets × 10 reps, 1m rest
• Triceps Extension - Lever
  3 sets × 10 reps, 1m rest
• Seated Rear Lateral Fly - Lever
  3 sets × 10 reps, 1m rest
• Bicycle Crunch - Bodyweight/Weighted
  4 sets × 25 reps, 1m rest
• Plank - Bodyweight/Weighted
  3 sets × 30 reps, 1m rest
• Cardio - Intensity 1 Low, 50% To 60% Mhr
  1 sets × 20 reps

Cardio Day

• Cardio - Intensity 2 Medium, 60% To 70% Mhr
  1 sets × 30 reps
• Cardio - Intensity 3 High, 70% To 80% Mhr
  1 sets × 10 reps
• Cardio - Intensity 1 Low, 50% To 60% Mhr
  1 sets × 20 reps

Cardio Day

• Cardio - Intensity 2 Medium, 60% To 70% Mhr
  1 sets × 30 reps
• Cardio - Intensity 3 High, 70% To 80% Mhr
  1 sets × 10 reps
• Cardio - Intensity 1 Low, 50% To 60% Mhr
  1 sets × 20 reps

Lower Body

• Seated Leg Press - Lever
  4 sets × 10 reps, 1m rest
• Seated Leg Curl - Lever
  3 sets × 10 reps, 1m rest
• Seated Calf Press - Lever
  3 sets × 10 reps, 1m rest
• Seated Hip Abduction - Lever
  3 sets × 10 reps, 1m rest
• Seated Hip Adduction - Lever
  3 sets × 10 reps, 1m rest
• Seated Row - Lever
  3 sets × 10 reps, 1m rest
• Fly - Lever
  3 sets × 10 reps, 1m rest
• Cross Crunch - Kettlebell
  4 sets × 20 reps, 1m rest
• Crunch - Bodyweight/Weighted
  4 sets × 25 reps, 1m rest
• Cardio - Intensity 1 Low, 50% To 60% Mhr
  1 sets × 20 reps