Crea- plan glenn en lucy de beeee
General
Intermediate
Machine strength
Plan Details
The Crea- plan glenn en lucy de beeee routine by lucien_memelink is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Mon
Crea- Push 1
Est. 60 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Cable Incline Fly
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 60 Reps
Machine Dip
3 Sets x 8 Reps
Mon
1. Legday New
Est. 7 min
1 exercise
Barbell Deep Squat
3 Sets x 8 Reps
Mon
1. Pushday New
Est. 44 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Decline Chest Fly
3 Sets x 12 Reps
Barbell Overhead Tricep Extension
3 Sets x 12 Reps
Any
Crea- Legday 1
Est. 46 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Any
random pull
Est. 58 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Any
Crea- pull 1
Est. 59 min
11 exercises
Cable One-Arm Lat Pulldown
2 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 14 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 14 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 14 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Cable Reverse Fly
2 Sets x 12 Reps
Band Cross-Over
2 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Any
Crea- Push 2
Est. 46 min
8 exercises
Barbell Military Press
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 12 Reps
Band Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
Exercise Dome Push-Up
2 Sets x 8 Reps
Machine Decline Chest Press
3 Sets x 8 Reps
Any
Crea pullday 2
Est. 65 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 10 Reps
Leverage Machine High Row
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Any
Pull day 1. v2
Est. 40 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Shoulder Pull (Prone)
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
