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Fif Fullbody
General
Beginner
Machine strength
Plan Details
The Fif Fullbody routine by fifilein is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Full Body - Squat
Est. 101 min
12 exercises
Barbell Squat
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Machine Inverted Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Hanging Pike
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Any
Full Body
Est. 184 min
22 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Inverted Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Clean and Jerk
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Hanging Pike
4 Sets x 12 Reps
Wrist Roller
4 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Any
Full Body - Deadlift
Est. 80 min
10 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Hanging Pike
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
