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Physiqonomics - March 2018
General
Beginner
Dumbbell
Plan Details
The Physiqonomics - March 2018 routine by datapunk is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
physiqonomics.com, march edition training plan
Routine detail
Mon
A - Lower Body
Est. 64 min
7 exercises
Barbell Squat
3 Sets x 6,6,8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Bulgarian Split Squat
3 Sets x 15 Reps
Elevated Glute Bridge
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Cable Pallof Press
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 30 Reps
Tue
B - Upper Body
Est. 80 min
9 exercises
Barbell Incline Bench Press
3 Sets x 6,6,8 Reps
Barbell Bent-Over Row
3 Sets x 6,6,8 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Neutral Grip Pull Ups
3 Sets x 30 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Thu
A2 - Lower Body
Est. 59 min
6 exercises
Barbell Sumo Deadlift
3 Sets x 6,6,8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 30 Reps
Elevated Glute Bridge
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Fri
B2 - Upper Body
Est. 68 min
8 exercises
Barbell Military Press
3 Sets x 6,6,8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 30 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 30 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
