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dutchy's feb 2016
General
Intermediate
Machine strength
Plan Details
The dutchy's feb 2016 routine by dutchyking is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 45 min
7 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Day 2
Shoulders, traps, abs
Est. 49 min
8 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Band Upright Row
3 Sets x 8 Reps
oblique twist machine
3 Sets x 8 Reps
Dumbbell Shrug (Stability Ball)
3 Sets x 8 Reps
Leg Swing
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Day 3
Back and biceps
Est. 64 min
9 exercises
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Day 4
Chest, triceps, calfs abs
Est. 77 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
oblique twist machine
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
