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Fredawg
General
Intermediate
Machine strength
Plan Details
The Fredawg routine by scvazquez is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Bis
Est. 61 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 3 Reps
Barbell Decline Bench Press
5 Sets x 3 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Barbell Bench Press
1 Set x 2 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 3 Reps
Chin-Up (Close Grip)
3 Sets x 3 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Day 2
Legs
Est. 67 min
10 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Squat
5 Sets x 3 Reps
Machine Leg Press
5 Sets x 3 Reps
Barbell Squat
1 Set x 2 Reps
Machine Leg Curl (Prone)
5 Sets x 3 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Machine Seated Calf Raise
1 Set x 100 Reps
Machine Calf Press
3 Sets x 8 Reps
Tibialis Raise
3 Sets x 12 Reps
Day 3
Core
Est. 0 min
0 exercises
This day is empty
Day 4
Shoulders and Tris
Est. 49 min
8 exercises
Machine Shoulder Press
5 Sets x 3 Reps
Barbell Push Press
1 Set x 2 Reps
Cable Upright Row
5 Sets x 3 Reps
Smith Machine Bench Press (Close Grip)
5 Sets x 3 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dip
2 Sets x 10 Reps
Day 5
Back
Est. 64 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
2 Sets x 8 Reps
Barbell Deadlift
5 Sets x 3 Reps
Barbell Bent-Over Row
5 Sets x 3 Reps
Barbell Rack Pull
1 Set x 2 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Smith Machine Shrug
5 Sets x 3 Reps
Cable Upper Row
5 Sets x 3 Reps
Bent Over DB Side Lateral
3 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
