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Fluffy szn
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Fluffy szn routine by gcumbie is a 12 day workout plan. It is a beginner level plan to achieve general fitness goals.
Fluffy sun
Routine detail
Mon
hamstring and claves
Est. 0 min
6 exercises
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
6 Sets x 15 Reps
Machine Calf Raise
6 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Tue
chest
Est. 0 min
6 exercises
Machine Fly
3 Sets x 8,12,12 Reps
Dumbbell Incline Bench Press
4 Sets x 6,10,10,10 Reps
Machine Incline Chest Press
4 Sets x 6,10,10,10 Reps
Cable High Cross-Over
3 Sets x 8,12,12 Reps
Cable Lower Chest Raise
3 Sets x 8,12,12 Reps
Machine Inner Chest Press
2 Sets x 1,99 Reps
Wed
arms
Est. 0 min
6 exercises
Barbell Curl
3 Sets x 12 Reps
Machine Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8,10,10,10 Reps
Thu
quads and calves
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 8,12,12,12 Reps
Hack Squat
4 Sets x 10,15,15,15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Seated Calf Raise
6 Sets x 15 Reps
Machine Calf Raise
6 Sets x 20 Reps
Fri
shoulders
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8,12,12,12 Reps
Dumbbell Lateral Raise
3 Sets x 10,12,12 Reps
Machine Shoulder Press
4 Sets x 8,12,12,12 Reps
Cable Front Raise
3 Sets x 10,12,12 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Y Raise
3 Sets x 12,15,15 Reps
Sat
back
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 8,12,12,12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,15,15 Reps
Smith Machine Bent-Over Row
4 Sets x 8,12,12,12 Reps
Machine Vertical Row (Close Grip)
4 Sets x 10,12,12,12 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Any
E shoulders
Est. 0 min
5 exercises
Dumbbell Seated Shoulder Press
5 Sets x 6,10,10,10,10 Reps
Leverage Shoulder Press
4 Sets x 8,12,12,12 Reps
Dumbbell Lateral Raise
3 Sets x 8,12,12 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 8,12,12 Reps
Any
F backs
Est. 0 min
7 exercises
Barbell Deadlift
5 Sets x 6 Reps
Cable pullover
3 Sets x 8 Reps
Barbell Rack Pull
5 Sets x 6,10,10,10,10 Reps
Cable Seated Row
4 Sets x 10,12,12,12 Reps
T Bar Prone Row
4 Sets x 8,10,10,10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8,12,12 Reps
Pull-Up
3 Sets x 1,99,99 Reps
Any
d quads
Est. 0 min
5 exercises
Barbell Squat
6 Sets x 6,8,8,8,8,8 Reps
Hack Squat
4 Sets x 8,10,10,10 Reps
Sissy Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12,15,15,15 Reps
Machine Leg Press
5 Sets x 8,10,10,10,10 Reps
Any
A hamstring
Est. 0 min
5 exercises
Machine Leg Curl (Prone)
3 Sets x 6,12,12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 6,8,8,8 Reps
leg press (high feet)
4 Sets x 8,12,12,12 Reps
Machine Seated Leg Curl
3 Sets x 12,15,15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 6,10,10,10 Reps
Any
C arms
Est. 0 min
6 exercises
Barbell Spider Curl
3 Sets x 1,99,99 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 1,99,99 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 1,99,99 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 1,99,99 Reps
Dumbbell Seated Bicep Curl
3 Sets x 1,99,99 Reps
Weighted Tricep Dip
3 Sets x 1,99,99 Reps
Any
b chest
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 4,6,6,6 Reps
Machine Bench Press
4 Sets x 6,10,10,10 Reps
Landmine press
3 Sets x 12,15,15 Reps
Cable Lower Chest Raise
3 Sets x 8,12,12 Reps
Cable High Cross-Over
3 Sets x 8,12,12 Reps
Machine Inner Chest Press
2 Sets x 1,99 Reps
