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Tati's full week routine
General
Intermediate
Body
Plan Details
The Tati's full week routine routine by tatiipeppe is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is uploaded every day, but I simply follow that structure I marked for the day, focusing on legs x3 a week, and upper body x3 a week. I also used WOD for metcon, I have 3 for any day, it depends on how sore I feel and on my mood for the day. that also is uploaded, usually every week. Abs are not included as I follow another jefit plan for that.
Routine detail
Mon
Squat, DL - Quad, Hamstrings
Est. 42 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 15 Reps
Bodyweight Step-Up
3 Sets x 20 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
wall sit ball abduction
3 Sets x 8 Reps
Tue
Bench Press - Back, Shoulder, Triceps
Est. 56 min
8 exercises
Cable Rope Face Pull
4 Sets x 10 Reps
Kettlebell Alternating Floor Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Wed
Hip Thrust - Glutes
Est. 65 min
6 exercises
Barbell Hip Thrust
5 Sets x 8 Reps
Barbell Single-Leg Squat
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 20 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Barbell Kneeling Squat
4 Sets x 35 Reps
Thu
Shoulders, Back, Biceps
Est. 47 min
7 exercises
Dumbbell One-Arm Shoulder Press
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Curl + Press
4 Sets x 10 Reps
curl + lateral raise
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
pull apart
1 Set x 100 Reps
Fri
DL, Squats - quads, hamstrings
Est. 39 min
5 exercises
Barbell Sumo Deadlift
5 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Sat
Bench Press - Back, Shoulders, Triceps
Est. 42 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Any
WOD
Est. 41 min
12 exercises
Bodyweight Squat
1 Set x 80 Reps
Sit-Up
1 Set x 40 Reps
Push-Up
1 Set x 20 Reps
Bodyweight Squat
1 Set x 60 Reps
Sit-Up
1 Set x 30 Reps
Push-Up
1 Set x 15 Reps
Bodyweight Squat
1 Set x 40 Reps
Sit-Up
1 Set x 20 Reps
Push-Up
1 Set x 10 Reps
Bodyweight Squat
1 Set x 20 Reps
Sit-Up
1 Set x 10 Reps
Push-Up
1 Set x 5 Reps
Any
WOD 3
Est. 30 min
3 exercises
Barbell Hang Clean
5 Sets x 2 Reps
Barbell Hang Clean
7 Sets x 14 Reps
DUs
7 Sets x 10 Reps
Any
WOD2
Est. 55 min
6 exercises
death march
4 Sets x 16 Reps
Barbell Single-Leg Squat
4 Sets x 16 Reps
Sit-Up
4 Sets x 10 Reps
Mountain Climber
3 Sets x 100 Reps
Dumbbell Walking Lunge
3 Sets x 30 Reps
devil press
3 Sets x 12 Reps
