Custom Pete
General
Beginner
Machine strength
Plan Details
The Custom Pete routine by Zapp Brannigan is a 5 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
6 exercises
Exercise not found
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Decline Chest Fly
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Day 2
Chest
7 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Day 3
Chest Copy
7 exercises
Cable Shoulder Press
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Reverse Fly (Prone)
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Day 4
Chest Copy Copy
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 5
Chest Copy Copy Copy
8 exercises
EZ Bar Seated Curl (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
