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Mikip3dia
General
Beginner
Dumbbell
Plan Details
The Mikip3dia routine by mikip3dia is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Start at 70% of 1 Rep Max 12 Rep's per Set max 10+ Rep's, increase weight next workout day 6 to 9 Rep's, maintain weight next workout day Less than 6 Rep's, decrease weight next workout day
Routine detail
Day 1
Upper Body
Est. 21 min
7 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Upright Row
3 Sets x 6 Reps
Machine Assisted Chin-Up
3 Sets x 6 Reps
Machine Assisted Dip
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Day 2
Lower Body
Est. 18 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Barbell Deep Squat
3 Sets x 6 Reps
Decline Bench Weighted Twist
3 Sets x 6 Reps
Bench Weighted Decline Crunch
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
