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Fucking Dumb Deleted Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Fucking Dumb Deleted Plan routine by rshawokc is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Shoulders
Est. 97 min
8 exercises
Walking
1 Set
Machine Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 20 Reps
Elliptical Training
1 Set
Tue
Core
Est. 106 min
7 exercises
Walking
1 Set
Machine Ab Crunch
3 Sets x 15 Reps
PF Torso Rotation Machine
3 Sets x 15 Reps
Weight Plate Rotation
4 Sets x 10 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 15 Reps
Elliptical Training
1 Set
Thu
Back & Legs
Est. 56 min
9 exercises
Walking
1 Set
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 15 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 20 Reps
PF Torso Rotation Machine
3 Sets x 10 Reps
Elliptical Training
1 Set
Fri
Core, Bicep, & Tricep
Est. 76 min
12 exercises
Walking
1 Set
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 15 Reps
PF Torso Rotation Machine
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 15 Reps
Elliptical Training
1 Set
