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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.
Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Decline Bench Press
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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3x8 reps |
rest: 60s
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Cable Mid Chest Crossover
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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Smith Machine Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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3x8 reps |
rest: 60s
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Machine Assisted Dip
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3x8 reps |
rest: 60s
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Machine Dip
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Barbell Front Raise
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Leg Raise
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3x8 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x8 reps |
rest: 60s
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Machine Back Extension
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3x8 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x10 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x10 reps |
rest: 60s
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Cable Grip Lat Pulldown (Narrow Grip)
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3x10 reps |
rest: 60s
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Cable Rope Lat Pulldown
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3x10 reps |
rest: 60s
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Cable V-Bar Row
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3x10 reps |
rest: 60s
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Cable Reverse Crossover
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3x10 reps |
rest: 60s
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Cable Pulldown Bicep Curl
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3x10 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x10 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x10 reps |
rest: 60s
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Dumbbell Incline Bench Curl
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3x10 reps |
rest: 60s
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Preacher Curl Machine
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3x10 reps |
rest: 60s
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Cable Dual Overhead Curl
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3x10 reps |
rest: 60s
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Cable Bicep Curl
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Barbell Front Raise
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3x8 reps |
rest: 60s
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Leg Raise
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x8 reps |
rest: 60s
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Machine Back Extension
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3x8 reps |
rest: 60s
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Cable Reverse Fly
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3x8 reps |
rest: 60s
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Dumbbell Alternating Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Alternating Front Raise
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3x8 reps |
rest: 60s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Wrist Curl
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Wrist Curl (Pronated)
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3x8 reps |
rest: 60s
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Barbell Front Raise
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x8 reps |
rest: 60s
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Leg Raise
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3x8 reps |
rest: 60s
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Machine Back Extension
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3x8 reps |
rest: 60s
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Machine Back Extension
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Machine Hip Adduction
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3x8 reps |
rest: 60s
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Machine Hip Abduction
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3x8 reps |
rest: 60s
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Barbell Front Raise
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Machine Back Extension
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3x8 reps |
rest: 60s
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