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mock run 1
AUDIO TIP
Sport
Beginner
Dumbbell
Plan Details
The mock run 1 routine by Stringyshark870 is a 4 day workout plan. It is a beginner level plan to achieve sport fitness goals.
4 Day : Mashup of all Groups
Routine detail
Mon
Leg Burn
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Smith Machine Split Squat
2 Sets x 25 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Tue
Shoulder / Abs
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
6 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Wed
Tri / Cardio
Est. 0 min
5 exercises
Dumbbell Tricep Extension
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 20 Reps
Dumbbell Rotational Bench Press
5 Sets x 8 Reps
Walking
1 Set
Thu
Alpha Day
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 14 Reps
Dumbbell Incline Fly
3 Sets x 14 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell One-Arm Fly
3 Sets x 8 Reps
