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Morty's way
General
Beginner
Machine strength
Plan Details
The Morty's way routine by morticiandelta is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
bulking. He guys, so this is the routine I find works for me. It's pretty simple. I know there are a ton of exercises in there. 1st of all you absolutely do not have to do all of those that's deftly not expected they're all just loaded in there to pick and choose. The basic format is pretty simple day one as the biggest day it's a push pull chest and back. I typically do 3 major Exercises per muscle group. The 1st exercise Is a drop set, Starting with higher reps 15-20 and moving down increasing wait until you get To a heavy weight where you can push about 1 to 3 reps. so it would look like this. bench press + seated row 1x20 1x15 1x12 1x10 1x6 2x2-3 The 2nd exercise is five-by-five for building strength. So find a weight that you can push around 5 to 6 times and do 5 sets DB incline press + iso lateral row 5x5 The 3rd exercise is typically a 4 sets of 12, For burnout and pump decline iso + cable reverse fly 4x12 then auxiliary work after that just do whatever you like, whatever you need to work on cheers!
Routine detail
Mon
Workout 1
Est. 240 min
15 exercises
Barbell Curl
8 Sets x 8 Reps
Barbell Tricep Extension
8 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Weighted Pull-Up
8 Sets x 8 Reps
Weighted Tricep Dip
8 Sets x 8 Reps
Rowing
1 Set
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Tue
Workout 2
Est. 240 min
18 exercises
Barbell Bench Press
9 Sets x 8 Reps
Leverage Machine Iso Row
7 Sets x 8 Reps
Barbell Incline Bench Press
6 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 8 Reps
Cable Flat Bench Fly
6 Sets x 8 Reps
Cable Reverse Fly
6 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Seated Row
9 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Rowing
1 Set
Leverage Decline Chest Press
4 Sets x 8 Reps
Stability Ball Weighted Sit-Up
4 Sets x 8 Reps
peck deck
3 Sets x 8 Reps
Wed
Workout 3
Est. 240 min
18 exercises
Barbell Push Press
6 Sets x 8 Reps
Barbell Shoulder Press
7 Sets x 8 Reps
Smith Machine Rear Shoulder Press
5 Sets x 8 Reps
Smith Machine Shoulder Press
7 Sets x 8 Reps
Barbell Rear Military Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 8 Reps
land mine press single arm
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Hang clean push press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Swimming
1 Set
Thu
Workout 4
Est. 240 min
12 exercises
Barbell Squat
8 Sets x 8 Reps
Barbell Deadlift
6 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Sit-Up
4 Sets x 8 Reps
Push-Up
11 Sets x 8 Reps
Pull-Up
11 Sets x 8 Reps
Jump Rope
1 Set
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Squat
5 Sets x 8 Reps
Any
[2020-01-20] Workout
Est. 20 min
2 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Any
[2020-06-15] Workout
Est. 39 min
5 exercises
Hang clean push press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
