Breezy; Full body X 3 / Smaller muscles x 3
General
Intermediate
Machine strength
Plan Details
The Breezy; Full body X 3 / Smaller muscles x 3 routine by breezy1149 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
6 days a week... Alternating between a full body routine and Arms/shoulders/calves day..At the end of the week each muscle will be hit 3 x and each muscle will have north of 20 sets of work done...Added emphasis on upper pecs and quads..Can be done as a cut/bulk/or maintaining...Choose your 1 off day where ever convenient for you...Adjust sets and reps as needed...
Routine detail
Mon
full body
Est. 96 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 8 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Tue
Arms/Shoulders/Calves/
Est. 111 min
9 exercises
Dip
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
7 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 16 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Machine Deltoid Raise
5 Sets x 15 Reps
Machine Calf Raise
6 Sets x 15 Reps
Cable Upper Chest Crossover
5 Sets x 10 Reps
Wed
full body 2
Est. 88 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Thu
Rest/Cardio
Est. 0 min
0 exercises
This day is empty
Fri
Arms/Shoulders/Calves/
Est. 106 min
9 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 8 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 20 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 16 Reps
Machine Seated Calf Raise
6 Sets x 15 Reps
Machine Leg Extension
4 Sets x 10 Reps
Sat
Full body 3
Est. 98 min
7 exercises
Weighted Pull-Up
6 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 16 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Sun
Arms/Shoulders/Calves/
Est. 123 min
10 exercises
Machine Dip
4 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 10 Reps
Machine Hammer Curl
5 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 20 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 24 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Machine Seated Calf Raise
6 Sets x 15 Reps
Machine Single-Leg Extension
4 Sets x 16 Reps
Cable Upper Chest Crossover
5 Sets x 10 Reps
