bad bitch
General
Beginner
Machine strength
Plan Details
The bad bitch routine by dave267 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Leg and abs
Est. 65 min
10 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Tue
Chest and triceps
Est. 57 min
9 exercises
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Wed
Back shoulder and Biceps
Est. 58 min
9 exercises
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Thu
Cardio and abs
Est. 85 min
5 exercises
Oblique Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Treadmill Running
3 Sets
Fri
Workout 5
Est. 0 min
0 exercises
This day is empty
