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1 Mesec
General
Beginner
Machine strength
Plan Details
The 1 Mesec routine by darejanevski is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Grb i Triceps
Est. 52 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Wed
Gradi i Biceps
Est. 53 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Fri
Ramo i Noze
Est. 52 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
