Breezy; Full body X 3 / Smaller muscles x 3
General
Intermediate
None
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
Any
push
Est. 214 min
9 exercises
Arm Circles
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
EZ Bar Incline Tricep Extension
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Walking
1 Set
Any
pull
Est. 113 min
9 exercises
Arm Circles
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Band Deltoid Pull Aparts
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 24 Reps
Machine Seated Row
4 Sets x 10 Reps
basien cable curl
4 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 24 Reps
Leverage Machine Shrug
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Any
legs
Est. 232 min
10 exercises
Arm Circles
3 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Squat
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Walking
1 Set
Any
push
Est. 222 min
9 exercises
Arm Circles
4 Sets x 10 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Walking
1 Set
Any
pull
Est. 109 min
9 exercises
Arm Circles
3 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Leverage Machine Shrug
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Any
legs
Est. 115 min
10 exercises
Arm Circles
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Hack Squat (Reverse Position)
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Any
Rest/cardio/lagging BP
Est. 218 min
9 exercises
Arm Circles
3 Sets x 10 Reps
Machine Squat
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Machine Bicep Curl
4 Sets x 10 Reps
Kettlebell One-Arm Swing
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Walking
1 Set
