Marakasik Beginner Routine

Marakasik Beginner Routine - JEFIT

Marakasik Beginner Routine

Bulking

Beginner

Machine strength

Plan Details

The Marakasik Beginner Routine routine by marakasik is a 21 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

I do 3 times/week gym exercises: upper body, legs and all body. Plus additional cardio 2 days/week - such as walking (usually with stroller), swimming, etc Typical workout - 1 hr: start with 5 mins of cardio (I like elliptical training), follow with 6 exercises (combined in super-sets of 2, no rest between them), 15 minutes of cardio + stretching in the end (approx 5 minutes)

Routine detail

Any

Leg 2

Est. 82 min

9 exercises

Elliptical Training

1 Set

Back Hyperextension

3 Sets x 20 Reps

Barbell Bulgarian Split Squat

3 Sets x 20 Reps

Cable Leg Kickback

3 Sets x 20 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 20 Reps

Machine Leg Press (Wide Stance)

4 Sets x 20 Reps

Machine Hip Adduction

4 Sets x 20 Reps

Seated Floor Hamstring Stretch

1 Set x 15 Reps

Stability Ball Crunch

3 Sets x 15 Reps

Any

Upper 4

Est. 113 min

7 exercises

Elliptical Training

1 Set

Back Hyperextension

3 Sets x 20 Reps

Parallel Bar Leg Raise

3 Sets x 20 Reps

Machine Lat Pulldown (Reverse Grip)

3 Sets x 20 Reps

Dip

3 Sets x 20 Reps

Kettlebell Alternating Shoulder Press

3 Sets x 20 Reps

Treadmill Running

4 Sets

Any

Upper 5

Est. 78 min

8 exercises

Elliptical Training

1 Set

Back Hyperextension

3 Sets x 20 Reps

Cable Shoulder Extension

3 Sets x 20 Reps

Chin-Up with Knee Raise

3 Sets x 20 Reps

Stability Ball Pull-In

3 Sets x 20 Reps

Leverage Shoulder Press

3 Sets x 20 Reps

Dumbbell Incline Fly

3 Sets x 15 Reps

Rowing

1 Set

Any

Upper 6

Est. 184 min

8 exercises

Elliptical Training

4 Sets

Cable Russian Twist (Stability Ball)

3 Sets x 20 Reps

Cable One-Arm Tricep Extension

3 Sets x 20 Reps

Chin-Up with Knee Raise

3 Sets x 20 Reps

Kettlebell Alternating Shoulder Press

3 Sets x 20 Reps

Machine Seated Row

4 Sets x 20 Reps

Machine Fly

3 Sets x 20 Reps

Treadmill Running

4 Sets

Any

Abs

Est. 88 min

9 exercises

Elliptical Training

1 Set

Back Hyperextension

4 Sets x 20 Reps

Parallel Bar Hip Raise

4 Sets x 20 Reps

Side Bridge

4 Sets

Weighted Crunch

4 Sets x 20 Reps

Cable Reverse Crunch

4 Sets x 20 Reps

Treadmill Running

1 Set

Lateral Stretch

1 Set x 15 Reps

Child's Pose

1 Set

Any

Ball

Est. 133 min

12 exercises

Elliptical Training

1 Set

Stability Ball Oblique Curl

4 Sets x 20 Reps

Stability Ball Push-Up

4 Sets x 20 Reps

Stability Ball Pull-In

4 Sets x 20 Reps

Dumbbell Side Bend

4 Sets x 20 Reps

Dumbbell Fly

3 Sets x 20 Reps

Dumbbell Alternating Tricep Extension

3 Sets x 20 Reps

Treadmill Running

1 Set

Stability Ball Stork Stance

4 Sets x 20 Reps

Stability Ball Back Extension

4 Sets x 20 Reps

Stability Ball Weight Plate Pullover

4 Sets x 20 Reps

Glute Kickback (Kneeling)

4 Sets x 20 Reps

Any

leg 4

Est. 85 min

12 exercises

Elliptical Training

1 Set

Back Hyperextension

3 Sets x 15 Reps

Parallel Bar Hip Raise

3 Sets x 15 Reps

Cable Leg Kickback

3 Sets x 20 Reps

Mountain Climber

3 Sets x 20 Reps

Machine Leg Press (Wide Stance)

4 Sets x 15 Reps

Machine Hip Adduction

3 Sets x 15 Reps

Treadmill Running

1 Set

90/90 Hamstring Stretch

1 Set x 5 Reps

Quadricep Stretch

1 Set x 5 Reps

Seated Wide Angle Pose

1 Set x 5 Reps

Seated Floor Hamstring Stretch

1 Set x 5 Reps

Any

All body 3- combination of 8 ex

Est. 240 min

18 exercises

Elliptical Training

4 Sets

Back Hyperextension

3 Sets x 20 Reps

Parallel Bar Leg Raise

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Cable Leg Kickback

3 Sets x 20 Reps

Chin-Up with Knee Raise

3 Sets x 20 Reps

Barbell Single-Leg Squat

3 Sets x 20 Reps

Plank

3 Sets

Treadmill Running

4 Sets

Machine Leg Curl (Prone)

3 Sets x 20 Reps

Machine Leg Press (Wide Stance)

5 Sets x 20 Reps

Barbell Single-Leg Squat

3 Sets x 20 Reps

Barbell Good Morning

3 Sets x 20 Reps

Machine Seated Row

3 Sets x 20 Reps

Kettlebell Alternating Shoulder Press

3 Sets x 20 Reps

Hip Extension (Standing)

3 Sets x 20 Reps

Smith Machine Front Squat

4 Sets x 20 Reps

Smith Machine Good Morning

3 Sets x 20 Reps

Any

Upper 2

Est. 183 min

8 exercises

Elliptical Training

3 Sets

Barbell Decline Bench Press (Wide Grip)

3 Sets x 20 Reps

Barbell Pullover

3 Sets x 20 Reps

Machine Assisted Pull-Up

3 Sets x 20 Reps

Stability Ball Weighted Sit-Up

3 Sets x 20 Reps

Cable Deltoid Raise

3 Sets x 20 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 20 Reps

Treadmill Running

3 Sets

Any

Leg 5

Est. 131 min

8 exercises

Elliptical Training

1 Set

Barbell Calf Raise

3 Sets x 20 Reps

Barbell Good Morning

3 Sets x 20 Reps

Dumbbell Step-Up

3 Sets x 20 Reps

Dumbbell Side Bend

3 Sets x 20 Reps

Machine Leg Press (Wide Stance)

4 Sets x 20 Reps

Hip Extension (Standing)

3 Sets x 20 Reps

Treadmill Running

4 Sets

Any

Leg 6

Est. 194 min

8 exercises

Elliptical Training

4 Sets

Machine Leg Extension

4 Sets x 20 Reps

Machine Leg Curl (Prone)

4 Sets x 20 Reps

Hip Extension (Standing)

4 Sets x 20 Reps

Smith Machine Squat

4 Sets x 20 Reps

Machine Hip Abduction

4 Sets x 20 Reps

Machine Leg Press (Wide Stance)

4 Sets x 20 Reps

Treadmill Running

4 Sets

Any

Upper 3

Est. 123 min

8 exercises

Elliptical Training

1 Set

Machine Fly

4 Sets x 15 Reps

Stability Ball Incline Ab Crunch

3 Sets x 15 Reps

Back Hyperextension

4 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Treadmill Running

3 Sets

Machine Vertical Row (Close Grip)

3 Sets x 15 Reps

Dip

3 Sets x 15 Reps

Any

Upper 1

Est. 143 min

8 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

Elliptical Training

1 Set

Machine Ab Crunch

3 Sets x 20 Reps

Stability Ball Crunch

4 Sets x 15 Reps

Elliptical Training

3 Sets

Cable Tricep Pushdown (Rope)

3 Sets x 20 Reps

Machine Assisted Dip

4 Sets x 20 Reps

Machine Fly

3 Sets x 20 Reps

Any

Leg 1

Est. 84 min

7 exercises

Back Hyperextension

3 Sets x 8 Reps

Machine Leg Press (Wide Stance)

3 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Running

1 Set

Bridge

3 Sets

Machine Hip Adduction

3 Sets x 8 Reps

Indoor Cycling

1 Set

Any

Leg 3

Est. 124 min

7 exercises

Cable Leg Kickback

3 Sets x 20 Reps

Parallel Bar Hip Raise

3 Sets x 20 Reps

Machine Hip Adduction

4 Sets x 20 Reps

Machine Leg Press (Wide Stance)

4 Sets x 20 Reps

Elliptical Training

4 Sets

Back Hyperextension

3 Sets x 20 Reps

Barbell Single-Leg Squat

3 Sets x 20 Reps

Any

Home

Est. 173 min

16 exercises

Air Bike

4 Sets x 20 Reps

Crunch

4 Sets x 20 Reps

Plank

4 Sets

Bench Push-Up

4 Sets x 20 Reps

Bodyweight Squat

4 Sets x 20 Reps

Kneeling Hip Extension

4 Sets x 20 Reps

Dumbbell Shoulder Press

4 Sets x 20 Reps

Dumbbell Hammer Shoulder Press

4 Sets x 20 Reps

Superman

4 Sets

Assisted Hyperextension

4 Sets x 20 Reps

Dumbbell Bent-Over Row (Palm in)

4 Sets x 20 Reps

Bridge

4 Sets

Side Bridge

4 Sets

Dumbbell Side Bend

4 Sets x 20 Reps

Scissor Kick

4 Sets x 20 Reps

Single-Leg Bench Dip

4 Sets x 20 Reps

Any

All body

Est. 31 min

5 exercises

Chin-Up with Knee Raise

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Back Hyperextension

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Any

All body 2

Est. 136 min

9 exercises

Elliptical Training

1 Set

Barbell Seated Tricep Extension

3 Sets x 15 Reps

Back Hyperextension

4 Sets x 15 Reps

Parallel Bar Hip Raise

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Machine Leg Press (Wide Stance)

4 Sets x 15 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 15 Reps

Hip Extension (Standing)

3 Sets x 15 Reps

Elliptical Training

3 Sets

Any

Cardio mix

Est. 73 min

6 exercises

Back Hyperextension

4 Sets x 20 Reps

Parallel Bar Hip Raise

4 Sets x 20 Reps

Chin-Up with Knee Raise

4 Sets x 20 Reps

Dumbbell Lateral Raise

4 Sets x 20 Reps

Machine Leg Press

4 Sets x 20 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 20 Reps

Any

Cardio

Est. 65 min

3 exercises

Elliptical Training

1 Set

Treadmill Running

1 Set

Indoor Cycling

1 Set

Any

Walking

Est. 62 min

1 exercise

Walking

3 Sets

Marakasik Beginner Routine

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