#Freak Mode quarter
General
Beginner
Machine strength
Plan Details
The #Freak Mode quarter routine by jdevno is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
The FreakMode 12-Week program is a complete guide to making the best transformation of your life, with as little wasted time as possible along the way. The workouts are brief and intense, and don't require you to be in the gym 6-7 days a week. The nutrition program can be customized for fat loss or muscle building. In short, it takes fitness concepts that are seemingly complicated and strives to make them easy and simple to apply to your lifestyle. Many people find they do it once, then turn right around and do it again because they enjoyed it so much.
Routine detail
Day 1
Workout 1
11 exercises
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Rope Incline Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Day 2
Workout 2
6 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 3
Workout 3
10 exercises
Hack Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Calf Press
5 Sets x 8 Reps
