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VOJO9123
Current Routine
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Vojo9123's Plan
Information
Frequency :
6 days / week
Day Type :
Day of the Week
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Monday
Chest/Triceps #1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
60 sec
12
10
Chest
Barbell Incline Bench Press
60 sec
12
5
Chest
Dumbbell Fly
60 sec
12
5
Triceps
Cable Tricep Pushdown (Rope)
60 sec
12
3
Triceps
Cable Tricep Pushdown (V-Bar)
60 sec
12
3
Triceps
Dumbbell Tricep Extension
60 sec
12
3
Shoulders
Dumbbell Seated Shoulder Press
60 sec
12
3
Tuesday
Back/Biceps #1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Deadlift
60 sec
12
10
Back
Barbell Bent-Over Row
60 sec
12
4
Back
Cable V Bar Pulldown
60 sec
12
4
Back
Cable Seated Row
60 sec
12
4
Back
Weight Plate Shrug
60 sec
12
3
Shoulders
Dumbbell Lateral Raise
60 sec
12
3
Biceps
Barbell Curl
60 sec
12
3
Biceps
Dumbbell Alternating Hammer Curl
60 sec
12
3
Biceps
Dumbbell Alternating Bicep Curl
60 sec
12
3
Wednesday
Legs #1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
60 sec
12
10
Upper Legs
Hack Squat
60 sec
12
5
Upper Legs
Machine Squat
60 sec
12
5
Upper Legs
Machine Seated Leg Curl
60 sec
12
4
Upper Legs
Machine Leg Extension
60 sec
12
4
Upper Legs
Machine Leg Curl (Prone)
60 sec
12
4
Thursday
Chest/Triceps #2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Incline Bench Press
60 sec
12
8
Chest
Barbell Bench Press
60 sec
12
4
Chest
Dumbbell Incline Bench Press
60 sec
12
3
Chest
Dumbbell Fly
60 sec
12
3
Triceps
EZ Bar Tricep Extension
60 sec
12
3
Triceps
EZ Bar Decline Close Grip Skull Crusher
60 sec
12
3
Triceps
Dumbbell Tricep Extension (Supine)
60 sec
12
3
Friday
Back/Biceps #2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Machine Lat Pulldown
60 sec
12
5
Back
Leverage Machine High Row
60 sec
12
5
Back
Leverage Machine Iso Row
60 sec
12
5
Back
Machine Back Extension
60 sec
12
5
Back
Cable Seated Row
60 sec
12
5
Back
Dumbbell Shoulder Shrug
60 sec
12
5
Biceps
Dumbbell Incline Curl
60 sec
12
3
Biceps
Cable Bicep Curl
60 sec
12
3
Biceps
Barbell Preacher Curl
60 sec
12
3
Shoulders
Dumbbell Bent-Over Reverse Fly
60 sec
12
3
Saturday
ABS #1