GOTTA GET SEXIER
General
Beginner
Machine strength
Plan Details
The GOTTA GET SEXIER routine by SpencerTy is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Spenny, Jurd and reags
Routine detail
Mon
PUSH??
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Tue
PULL?
Est. 0 min
8 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Wed
Quads/Calves?????
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Thu
Chest/Shoulders??
Est. 0 min
8 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Fri
Back/Biceps/Abs?
Est. 0 min
7 exercises
T Bar Prone Row
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Sat
Glutes/Hamstrings??
Est. 0 min
6 exercises
Hack Squat (Reverse Position)
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
