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Back/Bi
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Back/Bi routine by FrankieRoo is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Back and bi routine created by Frankie
Routine detail
Any
Lil Bit of This
Est. 0 min
14 exercises
Barbell Deadlift
3 Sets x 15 Reps
I-Y-T raises
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Alt Shoulder Press
3 Sets x 15 Reps
Dumbbell drag curls
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Lat Pulldown
4 Sets x 15 Reps
MTS ROW
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Any
Shoulders/Chest&Tri
Est. 0 min
15 exercises
Barbell Bench Press
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Upright row w/ front raise
3 Sets x 15 Reps
Barbell Rear Delt Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
I-Y-T raises
3 Sets x 15 Reps
Alt Shoulder Press
3 Sets x 15 Reps
Champagne Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Machine Incline Chest Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Any
Core
Est. 0 min
9 exercises
Alternating Heel Touch
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 15 Reps
Plank
2 Sets
Kettlebell Around the Worlds
3 Sets x 15 Reps
Kettlebell Marches
3 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Machine Back Extension
4 Sets x 15 Reps
Cable Wood Chop
4 Sets x 12 Reps
Cable Kneeling Crunch
4 Sets x 12 Reps
Any
Back/Bi
Est. 0 min
14 exercises
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell drag curls
3 Sets x 15 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Machine T Bar Reverse Row
3 Sets x 15 Reps
Iso lateral row
3 Sets x 15 Reps
Front Pulldown Machine
3 Sets x 15 Reps
MTS Row
3 Sets x 15 Reps
Machine Iso Lateral High Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Neutral Grip Lat Pull-down
5 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Any
Boulder Shoulders
Est. 0 min
6 exercises
Barbell Rear Delt Row
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Alt Shoulder Press
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Upright row w/ front raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Any
Legs
Est. 0 min
9 exercises
Barbell Box Squat
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Seated Calf Raise
6 Sets x 15 Reps
Dumbbell Romanian Deadlift
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Any
Chest/Tri
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Champagne Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Vertical bench press
3 Sets x 15 Reps
Reverse grip tricep kickbacks
3 Sets x 15 Reps
Machine Incline Chest Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
