Fierce Fitness - Cycle 1
General
Intermediate
Machine strength
Plan Details
The Fierce Fitness - Cycle 1 routine by MissShell216 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Daily workouts by muscle group
Routine detail
Day 1
Lower Body
Est. 0 min
10 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Straight Leg Plate Crunch
3 Sets x 10 Reps
Side Plank Crunch
10 Sets x 8 Reps
Cardio
1 Set
Day 2
Upper Body (Push/Pull)
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Core Knee Tuck
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Tall Plank Mountain Climbers
3 Sets x 8 Reps
Cardio
1 Set
Day 3
Chest & Back
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Barbell Pullover
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cardio
1 Set
Day 4
Lower Body (Glute Focus)
Est. 0 min
10 exercises
Smith Machine Squat
4 Sets x 12 Reps
Smith Machine Split Squat
4 Sets x 12 Reps
RDL - Smith Machine
4 Sets x 12 Reps
Smith Machine Split Stance RDL
4 Sets x 12 Reps
Smith Machine Hip Thrust
4 Sets x 12 Reps
Cossack Squat
4 Sets x 12 Reps
Cyclist Squat
4 Sets x 12 Reps
Long Lever Glute Bridge
4 Sets x 12 Reps
Cardio: Stair Master
1 Set
Cardio
1 Set
Day 5
Upper Body (Push/Pull)
Est. 0 min
12 exercises
DB Corkscrew Row
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Zottman Curl
4 Sets x 12 Reps
Dumbbell Arnold Press
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
DB Front Shoulder Raise
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
DB Floor Press
4 Sets x 12 Reps
6” Foot Hold (Core Workout)
3 Sets
Bench Scoops (Bodyweight Circuit)
3 Sets
Bent Hollow Hold
3 Sets
Cardio
1 Set
Day 6
Cardio
Est. 0 min
2 exercises
Rowing
1 Set
Recumbent Bike
1 Set
Day 7
Active Rest & Recovery
Est. 0 min
0 exercises
This day is empty
