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mike 3+1 days
General
Beginner
Machine strength
Plan Details
The mike 3+1 days routine by jakea2007 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Legs
Est. 41 min
6 exercises
Prisoner Squat
1 Set x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Tue
Back/Biceps
Est. 44 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Wed
Chest/Shoulders/Triceps
Est. 44 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Fri
Full Body Day
Est. 53 min
5 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Treadmill Running
1 Set
