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Baddies Only
AUDIO TIP
General
Beginner
None
Plan Details
The Baddies Only routine by derekleos is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Titties/Bis
Est. 0 min
17 exercises
Treadmill Running
1 Set
Dynamic Chest Stretch
1 Set x 10 Reps
Quadricep Stretch
1 Set x 2 Reps
Shoulder Stretch
1 Set x 2 Reps
Tricep Stretch
1 Set x 2 Reps
Toe Touch Stretch
1 Set x 2 Reps
Lateral Stretch
1 Set x 2 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Push-Up
3 Sets x 6 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Any
Bussy
Est. 0 min
15 exercises
Treadmill Running
1 Set
Quadricep Stretch
1 Set x 2 Reps
Kneeling Hip Flexor
1 Set x 2 Reps
Wide Leg Stretch
2 Sets
Quadricep Stretch
1 Set x 10 Reps
Runner's Stretch
1 Set x 2 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Romanian Deadlift
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 10 Reps
Bridge
3 Sets
Mountain Climber
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Any
Legs ?
Est. 0 min
16 exercises
Treadmill Running
1 Set
Quadricep Stretch
1 Set x 2 Reps
Seated Floor Hamstring Stretch
1 Set x 2 Reps
Kneeling Hip Flexor
1 Set x 2 Reps
Toe Touch Stretch
1 Set x 2 Reps
Front to Back Leg Swings
2 Sets x 10 Reps
Wide Leg Stretch
2 Sets
Posterior Lower Leg Stretch
2 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Bodyweight Sumo Squat
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Any
Shoulders/Tris
Est. 0 min
16 exercises
Treadmill Running
1 Set
Shoulder Stretch
1 Set x 2 Reps
Cat Cow Stretch
2 Sets x 8 Reps
Tricep Stretch
1 Set x 2 Reps
Standing Trunk Rotation
2 Sets x 10 Reps
Lateral Stretch
1 Set x 2 Reps
Overhead Stretch
2 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Any
Core
Est. 0 min
13 exercises
Treadmill Running
1 Set
Lateral Stretch
1 Set x 2 Reps
Wide Leg Stretch
2 Sets
Sphinx
1 Set x 10 Reps
Plank
3 Sets
Bodyweight Squat
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Side Plank
3 Sets x 8 Reps
Mountain Climber
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Weighted Trunk Rotation
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
