Dougie Cut
General
Beginner
Machine strength
Plan Details
The Dougie Cut routine by Umstev45 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Flexible February
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Day 2
Dougie Cut
6 exercises
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 3
Legs and Shoulders
11 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rope Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Day 5
Chest and Triceps
9 exercises
Barbell Incline Bench Press
4 Sets x 15 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Rope Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Day 6
Back and Bicepts
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 7
Legs and Shoulders
11 exercises
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Rope Crunch
4 Sets x 25 Reps
Hanging Knee Raise
4 Sets x 25 Reps
