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Test x part 1
General
Beginner
Barbell
Plan Details
The Test x part 1 routine by tonylgon is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a four part exercise plan part one consist of 4 weeks training. Day 1. Dumbbell bicep curl and Tricep extension are supersets. Also Russian twist and twist crunch are supersets. Day 2. Shoulder shrug and lateral raise are supersets Day 3. Barbell reverse curl and reverse skull crusher are a superset. Also sit ups and leg raises are a superset.
Routine detail
Mon
Day 1 Week 1-4 Loading
Est. 76 min
8 exercises
Barbell Deep Squat
8 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Bench Press
8 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Wed
Day 2 Week 1-4 Loading
Est. 65 min
7 exercises
Barbell Military Press
9 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Fri
Day 3 Week 1-4 Loading
Est. 86 min
8 exercises
Barbell Side Split Squat
8 Sets x 8 Reps
Barbell Deadlift
8 Sets x 8 Reps
Barbell Incline Bench Press
8 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
