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Blitz Figure Mz
AUDIO TIP
General
Beginner
None
Plan Details
The Blitz Figure Mz routine by marniezanker is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 0
Lower 1
Est. 54 min
6 exercises
Barbell Squat
8 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 3
Lower 2
Est. 52 min
6 exercises
Cable Standing Leg Curl
3 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 30 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Day 4
Lower 3
Est. 51 min
6 exercises
Barbell Deadlift
7 Sets x 5 Reps
Back Hyperextension
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 5
Lower 4
Est. 51 min
6 exercises
Machine Leg Press
5 Sets x 10 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Alternating Reverse Hyper (Flat Bench)
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Day 6
Upper 1
Est. 45 min
6 exercises
Barbell Bench Press
6 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Row
2 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 7
Upper 2
Est. 40 min
6 exercises
Pendlay Row
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 7
Upper 3
Est. 53 min
6 exercises
Machine Shoulder Press
6 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 8 Reps
Cable Upper Row
4 Sets x 8 Reps
Dumbbell Concentration Curl on Stability Ball
3 Sets x 8 Reps
Day 8
Upper 4
Est. 50 min
6 exercises
Chin-Up with Knee Raise
6 Sets x 5 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
