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Miller Plan
General
Beginner
Machine strength
Plan Details
The Miller Plan routine by spearsm is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Personal Plan for Miller
Routine detail
Mon
Chest
Est. 83 min
8 exercises
Stationary Bike
1 Set
Machine Fly
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Crunch
3 Sets x 25 Reps
Plank
3 Sets
Parallel Bar Leg Raise
3 Sets x 20 Reps
Tue
Back
Est. 90 min
9 exercises
Indoor Cycling
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Smith Machine Bent-Over Row
3 Sets x 15 Reps
Air Bike
3 Sets x 18 Reps
Crunch
3 Sets x 25 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Wed
Cardio (off)
Est. 42 min
1 exercise
Indoor Cycling
1 Set
Thu
Legs
Est. 76 min
10 exercises
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Smith Machine Squat
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Crunch
3 Sets x 25 Reps
Plank
3 Sets
Toe Touches
3 Sets x 20 Reps
Fri
Shoulders/Arms
Est. 72 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Smith Machine Shoulder Press
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Crunch
3 Sets x 25 Reps
Plank
3 Sets
Sat
Cardio/abs
Est. 62 min
5 exercises
Elliptical Training
1 Set
Crunch
3 Sets x 25 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Sun
OFF
Est. 0 min
0 exercises
This day is empty
