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vanessas workout
General
Advanced
Machine strength
Plan Details
The vanessas workout routine by VanessaEspino is a 5 day workout plan. It is an advanced 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
Mon
Heavy leg day
5 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Tue
back and bi
10 exercises
Pull-Up
3 Sets x 5 Reps
Iso Lateral Wide Pulldown
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Wed
Arms
12 exercises
Barbell Military Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Push-Up
3 Sets x 15 Reps
Treadmill Running
1 Set
Treadmill Running
2 Sets
Thu
leg day
10 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Split Jump
4 Sets x 15 Reps
Jump Squat
4 Sets x 15 Reps
Kettlebell One-Arm Swing
4 Sets x 15 Reps
Treadmill Running
1 Set
Fri
back and bi
13 exercises
Barbell Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Plank
3 Sets
Side Plank
3 Sets
Machine Crunch
3 Sets x 20 Reps
Sage Twist 1
3 Sets
Treadmill Running
1 Set
