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USMC Spread Microcycle I
Sport
Intermediate
Body
Plan Details
The USMC Spread Microcycle I routine by TheTobinator0311 is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Doing what you can, where you are, with what you have!!! Semper Fidelis. These 7 days are used for 4 weeks before switching to Microcycle II
Routine detail
Day 1
Chest/Bi/Abs
Est. 174 min
16 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
"21s"
3 Sets x 21 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Leg Raise
4 Sets x 100 Reps
Scissor Kick
4 Sets x 100 Reps
Alternating Heel Touch
4 Sets x 100 Reps
Reverse Crunch
4 Sets x 50 Reps
Weight Plate Russian Twist
4 Sets x 60 Reps
Plank
4 Sets
Side Bridge
4 Sets
Decline Crunch
4 Sets x 25 Reps
Day 2
Cardio/Crossfit/Etc
Est. 95 min
3 exercises
Aerobics
1 Set
Running
1 Set
Swimming
1 Set
Day 3
Back/Tri/Shoulders
Est. 94 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Rear Deltoid Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 15 Reps
Hypertension Back Fly
4 Sets x 15 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Day 4
Cardio/Crossfit/Etc
Est. 16 min
1 exercise
H.I.I.T.
5 Sets x 50 Reps
Day 5
Legs
Est. 65 min
9 exercises
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Power Lunge
4 Sets x 15 Reps
Jump Lunges
4 Sets
Ab Ripper X
1 Set x 25 Reps
Barbell Front Squat
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Hack Squat (Reverse Position)
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Day 6
Cardio/Crossfit/Etc
Est. 80 min
3 exercises
Swimming
1 Set
Jump Rope
1 Set
Mountain Biking
1 Set
Day 7
Plyometrics
Est. 31 min
8 exercises
Jump Squat
3 Sets x 30 Reps
Star Jumper
3 Sets
Jungle Love
3 Sets x 1 Reps
Frog Jumps
3 Sets x 1 Reps
Burpees
3 Sets x 1 Reps
Oblique Lunges
3 Sets x 1 Reps
KB Sumo Squat
3 Sets x 1 Reps
Barbell Lateral Lunge
3 Sets x 15 Reps
