DeeZee13 Feb workouts
General
Intermediate
Machine strength
Plan Details
The DeeZee13 Feb workouts routine by DeeZee13 is a 11 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Feb workouts
Routine detail
Day 1
Glutes Jan
Est. 0 min
10 exercises
Walking
1 Set
Smith machine Romanian Deadlift
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Smith Single leg hip thrust
3 Sets x 10 Reps
Kas bridge
3 Sets x 10 Reps
Smith pistol squat
3 Sets x 10 Reps
RDLS
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Step Machine
1 Set
Day 2
Shoulders Jan
Est. 0 min
8 exercises
Walking
3 Sets
Pull apart
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 15 Reps
Cable One-Arm Reverse Fly
3 Sets x 15 Reps
Step Machine
3 Sets
Day 3
Abs & Arms Feb 24
Est. 0 min
8 exercises
Walking
2 Sets
Cable Wood Chop
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 15 Reps
Cable Pallof Press with Rotation
3 Sets x 15 Reps
Dragon Flag
3 Sets x 15 Reps
Bench Jackknife Sit-Up
3 Sets x 15 Reps
Decline Bench Alternating Leg Raise
3 Sets x 15 Reps
Step Machine
1 Set
Day 4
Quads Jan
Est. 0 min
6 exercises
Walking
1 Set
Smith Machine Squat
3 Sets x 12 Reps
Smith Machine Hack Squat
3 Sets x 12 Reps
Smith barbell clear
3 Sets x 15 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Step Machine
1 Set
Day 5
Bi’s & Tri’s
Est. 0 min
9 exercises
Walking
2 Sets
Preacher Curl Machine
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Cable Dual Overhead Curl
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Step Machine
1 Set
Day 6
Back Feb 24
Est. 0 min
10 exercises
Walking
1 Set
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Cable Standing Row
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
777
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Step Machine
1 Set
Day 7
Power Legs Feb 24
Est. 0 min
9 exercises
Walking
2 Sets
Smith machine Romanian Deadlift
3 Sets x 15 Reps
Smith hip thrust
3 Sets x 15 Reps
Rdls smith machine
3 Sets x 15 Reps
Barbell Pin-Off Good Morning
3 Sets x 15 Reps
Barbell Overhead Squat
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Day 8
Shoulders Jan
Est. 0 min
8 exercises
Walking
3 Sets
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Front Raise
3 Sets x 15 Reps
Pull apart
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 15 Reps
Smith Machine Upright Row
3 Sets x 15 Reps
Step Machine
1 Set
Day 9
Chest & Abs Jan
Est. 0 min
10 exercises
Walking
1 Set
Cable Cross-Over
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Cable Rope Pullover (Supine)
3 Sets x 15 Reps
Step Machine
1 Set
Bench Oblique Crunch
3 Sets x 15 Reps
Bench Jackknife Sit-Up
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 15 Reps
Decline Bench Weighted Twist
3 Sets x 15 Reps
Day 10
New Workout
Est. 0 min
8 exercises
Cable Oblique Crunch
3 Sets x 15 Reps
Cable Reverse Wood Chop
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Judo Flip
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 15 Reps
Barbell Seated Twist
3 Sets x 15 Reps
Walking
3 Sets
Walking
2 Sets
Day 11
New Workout
Est. 0 min
2 exercises
Walking
3 Sets
Step Machine
3 Sets
