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Debauchery*
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Debauchery* routine by GriffStrong is a 12 day workout plan. It is an advanced level plan to achieve general fitness goals.
A really extreme 2 a day program to get really lean muscle and tone the body to the maximum.
Routine detail
Mon
Shoulders
Est. 58 min
13 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Leaning Rear Delts Dumbbell Raises
3 Sets x 10 Reps
Barbell Landmine Double Hand Deadlift Rotating Press
4 Sets x 10 Reps
Battle Ropes: Alternate Waves
4 Sets x 20 Reps
Dumbbell Prone Incline Front Angle Delt Raise
4 Sets x 10 Reps
Battle Ropes: Claps
4 Sets x 10 Reps
Dumbbell Scapular Plane Overhead Press
4 Sets x 10 Reps
Battle Ropes Counterclockwise Circles
4 Sets x 10 Reps
Wide Grip Barbell Upright Row
4 Sets x 10 Reps
Mon
Biceps and Abs
Est. 80 min
13 exercises
Barbell Preacher Curl
5 Sets x 10,6,15,15,15 Reps
Dumbbell Alternating Hammer Curl
1 Set
Cable Reverse Curl
3 Sets x 15 Reps
One Arm Sideways Bicep Curl Machine
1 Set
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 15 Reps
Cable Rope Hammer Curl
1 Set
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Cable Rope Crunch
3 Sets x 15 Reps
Windshield Wipers
3 Sets x 10 Reps
Weighted Leg Raises
3 Sets x 10 Reps
Weighted Side Crunch on Back Extension Bench
3 Sets x 10 Reps
Push-Up (Wide Hand)
1 Set x 100 Reps
Tue
Back and Abs
Est. 86 min
17 exercises
Deep Goblet Squats
3 Sets x 10 Reps
Kettlebell Pendulum Swings
3 Sets x 20 Reps
Machine Single Leg Hip Thrusts
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5,5,3,3,3 Reps
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
T Bar Row
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Oblique Crunches on Back Extension Bench
3 Sets x 10 Reps
Bench Press Leg Raises
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Narrow Push Ups
1 Set x 100 Reps
Tue
Legs
Est. 56 min
12 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Squat
3 Sets x 3 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Squat Lateral Shuffle on Dead Tread w/ Resistance Band
3 Sets x 10 Reps
Kettlebell Swings
3 Sets x 10 Reps
Reverse Lunge on Dead Tread w/ Resistance Band
3 Sets x 10 Reps
Weighted Kneeling Ghost Squats
3 Sets x 10 Reps
Pulsing Sumo Med Ball Front Squats
3 Sets x 10 Reps
Wed
Chest
Est. 62 min
12 exercises
Standing Machine Fly
3 Sets x 10 Reps
Tricep Dips
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 7 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Praying Chest Press on Exercise Ball
3 Sets x 15 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Perfect Push Ups
3 Sets x 15 Reps
Push Up Dumbbell Rows
3 Sets x 10 Reps
Wed
Triceps
Est. 42 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 10,8,6,8,10 Reps
Close Grip Dumbbell Chest Squeeze
6 Sets x 12,10,8,6,4,2 Reps
Dumbbell Tricep Extension (Supine)
6 Sets x 12,10,8,6,4,2 Reps
Thu
Shoulders and Abs
Est. 68 min
14 exercises
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Barbell Military Press (Seated)
4 Sets x 10,10,8,8 Reps
Cable Deltoid Raise
3 Sets x 15,12,9 Reps
Weight Plate Front Raise
3 Sets x 15,12,9 Reps
Cable Side Lateral Raise
3 Sets x 15,12,9 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10,6,15,15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15,12,9 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Decline Oblique Crunch
3 Sets x 10 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Extended Hands High Push Ups
1 Set x 100 Reps
Thu
Biceps
Est. 48 min
10 exercises
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
4 Sets x 8 Reps
Standing High Cable Curls
4 Sets x 8 Reps
Dumbbell Spider Curl
5 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
Band Alternating Bicep Curl
5 Sets x 8 Reps
Fri
Back
Est. 33 min
9 exercises
Wide Grip Weighted Pull Ups
5 Sets x 10,8,6,4,10 Reps
Barbell Deadlift
3 Sets x 3 Reps
T Bar Row
4 Sets x 8 Reps
Rope Cable Push Downs
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Row to Deadlift
4 Sets x 10 Reps
Cable Rope Overhead Face Row
4 Sets x 10 Reps
Cable Kneeling Hinging Palms Down w/ Bar Straight Arm Pulldown
4 Sets x 10 Reps
Barbell Row Burpee
4 Sets x 10 Reps
Fri
Legs
Est. 85 min
15 exercises
Glute Kickback on Leg Extension Machine
5 Sets x 20,10,5,5,5 Reps
Lean Away Leg Extensions
5 Sets x 20,10,5,5,5 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 10,8,6 Reps
Barbell Side Split Squat
3 Sets x 10,8,6 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Reverse Hamstring Extensions
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Cable Pull Through
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Donkey Calf Raise
3 Sets x 20 Reps
Elevated Push-Up
1 Set x 100 Reps
Sat
Triceps and Abs
Est. 76 min
15 exercises
Weighted Tricep Dip
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
EZ Bar Incline Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Decline Crunch
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Crunch
3 Sets x 25 Reps
Push-Up (Close Hand)
1 Set x 100 Reps
Sat
Chest
Est. 39 min
9 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 7 Reps
Machine Lower Reverse Grip Chest Press
4 Sets x 10 Reps
Machine Chest High Fly
4 Sets x 10 Reps
Praying Press w/ Leaning Barbell
4 Sets x 10 Reps
