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Full Body High Frequency Week 1 Block 1
General
Beginner
Machine strength
Plan Details
The Full Body High Frequency Week 1 Block 1 routine by JeremyTirso is a 7 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
6 exercises
Barbell Squat
4 Sets x 4 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 2
Chest Focused Full Body
7 exercises
Machine Bench Press
3 Sets x 3 Reps
Cable Incline Fly
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
T Bar Prone Row
3 Sets x 15 Reps
Dumbbell Alternating Arnold Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Day 3
Back Focused Full Body
6 exercises
Pull-Up
3 Sets x 6 Reps
Machine Iso Lateral High Row
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 8 Reps
Cable Upright Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 4
Lower Focused Full Body
8 exercises
Barbell Deadlift
4 Sets x 2 Reps
Dip
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 20 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Day 5
Deltoid Focused Full Body
7 exercises
Machine Shoulder Press
4 Sets x 6 Reps
Machine Lateral Shoulder Raise
3 Sets x 8 Reps
Cable Rope Row to Neck
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Dumbbell Alternating Incline Curl
2 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 6
Active Rest Day
0 exercises
This day is empty
Day 7
Active Rest Day
0 exercises
This day is empty
