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Slow Shedder 20 Weeks
General
Beginner
Machine strength
Plan Details
The Slow Shedder 20 Weeks routine by monkeysuitman87 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest Biceps
Est. 55 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Reverse Grip Ez bar bicep curls
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Hanging Knee Raise Rotation
4 Sets x 10 Reps
Day 2
Back Triceps
Est. 56 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
EZ Bar Incline Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Day 3
Legs Shoulders
Est. 61 min
9 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Dumbbell Arnold Press
4 Sets x 10 Reps
Cable Shrug
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Dragon Flag
4 Sets x 10 Reps
