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GREGANABOLICO CREED
General
Beginner
Machine strength
Plan Details
The GREGANABOLICO CREED routine by Gregoryau is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Flexible February
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Shrug (Stability Ball)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Day 2
Legs and Core
7 exercises
Barbell 1/2 Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Machine Shoulder Shrug
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Day 3
Biceps and Back
7 exercises
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 8 Reps
Day 4
Chest, Shoulder and Triceps
6 exercises
Dumbbell Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
