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JOEPECK
Current Routine
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RolandSmith3
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prep plan
Information
Frequency :
4 days / week
Day Type :
Numerical
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Day 1
chest tri
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Machine Fly
60 sec
10
3
Chest
Dumbbell Incline Bench Press
60 sec
10
3
Chest
Cable Upper Chest Crossover
60 sec
10
3
Chest
Dumbbell Bench Press
60 sec
10
3
Triceps
Dip
60 sec
10
3
Triceps
Cable Tricep Pushdown (Rope)
60 sec
10
3
Day 2
back bi
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Cable Lat Pulldown (Wide Grip)
60 sec
10
3
Back
Cable Shoulder Extension
60 sec
10
3
Back
Barbell Stiff-Leg Deadlift
60 sec
10
3
Back
Cable Seated Row
60 sec
10
4
Back
T Bar Row
60 sec
10
3
Biceps
Dumbbell Spider Curl
60 sec
10
3
Biceps
EZ Bar Curl
60 sec
10
3
Day 3
shoulders
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Machine Deltoid Raise
60 sec
10
4
Shoulders
Machine Shoulder Press
60 sec
10
3
Shoulders
Dumbbell Seated Front Raise
60 sec
10
3
Shoulders
Barbell Upright Row
60 sec
10
4
Triceps
Cable Rope Overhead Tricep Extension
60 sec
10
3
Triceps
Machine Dip
60 sec
10
4
Day 4
legs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Machine Leg Extension
60 sec
10
3
Upper Legs
Machine Leg Curl (Prone)
60 sec
10
3
Back
Barbell Romanian Deadlift
60 sec
10
3
Upper Legs
Machine Leg Press
60 sec
10
3
Upper Legs
Dumbbell Walking Lunge
60 sec
10
3
Lower Legs
Calf Press On Leg Press
60 sec
10
3