Breezy; Full body X 3 / Smaller muscles x 3 - JEFIT

Breezy; Full body X 3 / Smaller muscles x 3 - JEFIT

Breezy; Full body X 3 / Smaller muscles x 3 banner

Breezy; Full body X 3 / Smaller muscles x 3

AUDIO TIP

General

Intermediate

None

Plan Details

The Breezy; Full body X 3 / Smaller muscles x 3 routine by breezy1149 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

6 days a week... Alternating between a full body routine and Arms/shoulders/calves day..At the end of the week each muscle will be hit 3 x and each muscle will have north of 20 sets of work done...Added emphasis on upper pecs and quads..Can be done as a cut/bulk/or maintaining...Choose your 1 off day where ever convenient for you...Adjust sets and reps as needed...

Routine detail

Any

push

Est. 214 min

9 exercises

Arm Circles Demonstration

Arm Circles

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

EZ Bar Incline Tricep Extension Demonstration

EZ Bar Incline Tricep Extension

4 Sets x 10 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

3 Sets x 10 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Walking Demonstration

Walking

1 Set

Any

pull

Est. 113 min

9 exercises

Arm Circles Demonstration

Arm Circles

3 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Band Deltoid Pull Aparts Demonstration

Band Deltoid Pull Aparts

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 24 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 10 Reps

basien cable curl Demonstration

basien cable curl

4 Sets x 15 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 24 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

4 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Any

legs

Est. 232 min

10 exercises

Arm Circles Demonstration

Arm Circles

3 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Machine Squat Demonstration

Machine Squat

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 10 Reps

Walking Demonstration

Walking

1 Set

Any

push

Est. 222 min

9 exercises

Arm Circles Demonstration

Arm Circles

4 Sets x 10 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Walking Demonstration

Walking

1 Set

Any

pull

Est. 109 min

9 exercises

Arm Circles Demonstration

Arm Circles

3 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 10 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Any

legs

Est. 115 min

10 exercises

Arm Circles Demonstration

Arm Circles

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Hack Squat (Reverse Position) Demonstration

Hack Squat (Reverse Position)

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 10 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 10 Reps

Any

Rest/cardio/lagging BP

Est. 218 min

9 exercises

Arm Circles Demonstration

Arm Circles

3 Sets x 10 Reps

Machine Squat Demonstration

Machine Squat

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

4 Sets x 10 Reps

Machine Bicep Curl Demonstration

Machine Bicep Curl

4 Sets x 10 Reps

Kettlebell One-Arm Swing Demonstration

Kettlebell One-Arm Swing

4 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 10 Reps

Walking Demonstration

Walking

1 Set