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mon Fri qazxswedc
AUDIO TIP
General
Beginner
Barbell
Plan Details
The mon Fri qazxswedc routine by SashaPanchenko is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Any
Back
Est. 55 min
5 exercises
Barbell Deadlift
7 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Weighted Pull-Up
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Any
Shoulders
Est. 46 min
5 exercises
Barbell Military Press
7 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Any
Legs
Est. 56 min
5 exercises
Barbell Squat
7 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Any
Snatch
Est. 44 min
3 exercises
Barbell Overhead Squat
5 Sets x 12 Reps
Barbell Hang Snatch
5 Sets x 12 Reps
Barbell Snatch
5 Sets x 12 Reps
Any
Chest
Est. 55 min
5 exercises
Barbell Bench Press
7 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
