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Courtney workout 22
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The Courtney workout 22 routine by Intactpt is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
legs
Est. 38 min
6 exercises
db lying leg curl 3X2X1
3 Sets x 12 Reps
barbell squat heels elevated
3 Sets x 12 Reps
bulgarian split squat - Smith machine
3 Sets x 20 Reps
deadlift trap bar
3 Sets x 12 Reps
barbell lunge short stride
3 Sets x 15 Reps
duck lunges
3 Sets x 30 Reps
Tue
upper
Est. 50 min
8 exercises
Smith Machine Bench Press (Wide Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Bicep Curl (Prone)
3 Sets x 15 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 15 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Cable Deadlift
3 Sets x 15 Reps
Dumbbell Around the World
3 Sets x 12 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 15 Reps
Cable Drag Curl
3 Sets x 12 Reps
Wed
legs
Est. 57 min
10 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Cable Leg Kickback
3 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 20 Reps
Machine Single-Leg Extension
2 Sets x 10 Reps
Barbell Bench Squat
2 Sets x 30 Reps
dumbbell Romanian deadlift
3 Sets x 12 Reps
glute drive 1 1/4
3 Sets x 15 Reps
leg extension 2X2X2
3 Sets x 10 Reps
leg press 4x1x0
5 Sets x 15 Reps
Thu
upper
Est. 81 min
12 exercises
barbell seated military press
3 Sets x 15 Reps
neutral grip lat pull down
3 Sets x 12 Reps
Cable underhand row
3 Sets x 12 Reps
bent over rear delt raise
3 Sets x 15 Reps
lat pull down 3x1x2
3 Sets x 12 Reps
dB Pendley row
3 Sets x 12 Reps
one arm lat pull-down
3 Sets x 12 Reps
tricep cable kickbacks
3 Sets x 12 Reps
db shrugs
3 Sets x 12 Reps
triceps overhead extensions drop set
3 Sets x 12 Reps
shoulder press drop set (smith)
9 Sets x 25 Reps
skullcrushers on Smith machine
5 Sets x 10 Reps
Fri
legs
Est. 48 min
8 exercises
Hack Calf Raise
2 Sets x 20 Reps
glute drive machine
5 Sets x 15 Reps
Bulgarian split squat quad focus db
3 Sets x 15 Reps
Curtsey lunge( Smith machine)
3 Sets x 20 Reps
leg press plie
2 Sets x 40 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Smith Machine Reverse Calf Raise
3 Sets x 20 Reps
Cable Pull Through
2 Sets x 40 Reps
Sat
rest
Est. 0 min
0 exercises
This day is empty
Sun
rest
Est. 0 min
0 exercises
This day is empty
