Breezy; Full body X 3 / Smaller muscles x 3 - JEFIT

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Breezy; Full body X 3 / Smaller muscles x 3 - JEFIT

Breezy; Full body X 3 / Smaller muscles x 3 banner

Breezy; Full body X 3 / Smaller muscles x 3

AUTOPLAY

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 Demonstration

Barbell Squat

5 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

5 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 10 Reps

Tue

Arms/Shoulders/Calves/

Est. 111 min

9 exercises

Dip Demonstration

Dip

4 Sets x 10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

7 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 16 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 15 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

5 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

6 Sets x 15 Reps

Cable Upper Chest Crossover Demonstration

Cable Upper Chest Crossover

5 Sets x 10 Reps

Wed

full body 2

Est. 88 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

5 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

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) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

7 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 20 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 16 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

6 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Sat

Full body 3

Est. 98 min

7 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

6 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 8 Reps

Barbell Bench Press (Wide Grip) Demonstration

Barbell Bench Press (Wide Grip)

4 Sets x 8 Reps

Barbell Reverse Bench Press (Wide Grip) Demonstration

Barbell Reverse Bench Press (Wide Grip)

4 Sets x 10 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

4 Sets x 16 Reps

Hack Squat (Reverse Position) Demonstration

Hack Squat (Reverse Position)

4 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 10 Reps

Sun

Arms/Shoulders/Calves/

Est. 123 min

10 exercises

Machine Dip Demonstration

Machine Dip

4 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

6 Sets x 10 Reps

Machine Hammer Curl Demonstration

Machine Hammer Curl

5 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 20 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 10 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

4 Sets x 24 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

6 Sets x 15 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 16 Reps

Cable Upper Chest Crossover Demonstration

Cable Upper Chest Crossover

5 Sets x 10 Reps