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mpabbinante's Plan 1
AUDIO TIP
General
Beginner
None
Plan Details
The mpabbinante's Plan 1 routine by mpabbinante is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Day 1
Est. 0 min
14 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 8,5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 13,8,8 Reps
Dip
2 Sets x 13,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,8,8 Reps
Dumbbell One-Arm Row
3 Sets x 10,8,7 Reps
Hack Squat
3 Sets x 5 Reps
Trap Bar Shrugs
3 Sets x 10,11,11 Reps
Machine Seated Leg Curl
2 Sets x 15,6 Reps
Machine Leg Extension
2 Sets x 18,13 Reps
Cable Bicep Curl
2 Sets x 7,4 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8,13 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 7 Reps
Cable Lateral Raise
2 Sets x 8,5 Reps
Hip Extension (Standing)
3 Sets x 18,8,8 Reps
Wed
Day 2
Est. 0 min
13 exercises
Barbell Military Press
3 Sets x 5,5,3 Reps
Barbell Romanian Deadlift
3 Sets x 5,4,8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 5,4,10 Reps
Cable Lateral Raise
3 Sets x 5,4,9 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 13,10 Reps
Dip
2 Sets x 14,11 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 8,7 Reps
Cable Cross-Over
2 Sets x 8 Reps
Cable Reverse Fly
2 Sets x 6,7 Reps
Machine Leg Press
2 Sets x 4,5 Reps
Machine Hip Adduction
2 Sets x 10,8 Reps
Machine Hip Abduction
2 Sets x 12,10 Reps
Hip Extension (Standing)
2 Sets x 12 Reps
Fri
Day 3
Est. 0 min
13 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 6,5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8,9,7 Reps
Cable Pulldown (Underhand)
2 Sets x 6 Reps
Machine Seated Leg Curl
2 Sets x 11,8 Reps
Machine Leg Extension
2 Sets x 11,10 Reps
Dumbbell Bench Press
3 Sets x 9,5,7 Reps
Dumbbell One-Arm Row
3 Sets x 7,5,7 Reps
Trap Bar Shrugs
3 Sets x 9,7,3 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12,8 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 8,6 Reps
Barbell Step-Up
2 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 11,7 Reps
Machine Hip Abduction
2 Sets x 14,12 Reps
