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Lookin' Fly - Full Body Routine
General
Intermediate
Machine strength
Plan Details
The Lookin' Fly - Full Body Routine routine by JessYYC is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 30 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 2
Back and Biceps
Est. 30 min
6 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 3
Shoulders and Legs
Est. 30 min
6 exercises
Barbell Shrug
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 4
Core
Est. 29 min
6 exercises
Parallel Bar Hip Raise
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Decline Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Day 5
Chest and Triceps II
Est. 37 min
7 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Decline Pullover
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Day 6
Back and Biceps II
Est. 31 min
6 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 8 Reps
Day 7
Shoulders and Legs II
Est. 30 min
6 exercises
Sumo Squat with Calf Raise
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Kettlebell Sumo High Pull
3 Sets x 8 Reps
Day 8
Core II
Est. 30 min
6 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Side Bridge
3 Sets
Day 9
Booty
Est. 26 min
5 exercises
Cable Pull Through
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
