Epic poggies
General
Beginner
Machine strength
Plan Details
The Epic poggies routine by Beefzebra is a 4 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
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 Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 2
Chest, Shoulders, Triceps
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Inner Chest Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Day 3
Quads and Core
9 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Cable Rotational Crunch (Supine)
3 Sets x 8 Reps
Day 4
Back and Biceps
10 exercises
Cable Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
