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My 2x2 Copy

Lifting and Cardio

Contributed by: Francis Li

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    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