Doug 2022
General
Beginner
Machine strength
Plan Details
The Doug 2022 routine by Hi2Doug is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Tue
Lats / Mid Back / Lower Back
Est. 0 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Wed
Biceps ??
Est. 0 min
6 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 10 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Triceps and ab
Est. 0 min
11 exercises
Single-Leg Bench Dip
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Decline Bench Knee Raise
3 Sets x 10 Reps
Hanging Knee Raise Rotation
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Stability Ball Weighted Sit-Up
3 Sets x 10 Reps
Sat
Shoulders (Deltoid) & Traps
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Sun
Legs
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
