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Split/M1
General
Beginner
Dumbbell
Plan Details
The Split/M1 routine by JakubMierzwa is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
WTOREK
Est. 44 min
9 exercises
Barbell Deadlift
4 Sets x 8,10,10,10 Reps
Weighted Pull-Up
4 Sets x 8,10,10,10 Reps
Barbell Row
4 Sets x 8,10,10,10 Reps
Dumbbell One-Arm Row
4 Sets x 8,10,10,10 Reps
EZ Bar Curl
3 Sets x 6,8,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6,8,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6,8,8 Reps
Decline Crunch
3 Sets x 15,20,20 Reps
Walking
1 Set
Thu
CZWARTEK
Est. 44 min
9 exercises
Barbell Decline Bench Press
4 Sets x 8,10,10,10 Reps
Dumbbell Bench Press
4 Sets x 8,10,10,10 Reps
Dumbbell Incline Bench Press
4 Sets x 8,10,10,10 Reps
Dumbbell Incline Fly
4 Sets x 8,10,10,10 Reps
Dip
3 Sets x 6,8,8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6,8,8 Reps
Dumbbell Tricep Extension
3 Sets x 6,8,8 Reps
Decline Crunch
3 Sets x 15,20,20 Reps
Walking
1 Set
Sat
SOBOTA
Est. 38 min
7 exercises
Barbell Deep Squat
4 Sets x 8,10,10,10 Reps
Dumbbell Lunge
4 Sets x 8,10,10,10 Reps
Machine Leg Press
4 Sets x 8,10,10,10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8,10,10 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Plank
3 Sets
Walking
1 Set
Sun
NIEDZIELA
Est. 39 min
8 exercises
Barbell Bench Press
4 Sets x 8,10,10,10 Reps
Dumbbell Decline Bench Press
4 Sets x 8,10,10,10 Reps
Dumbbell Bench Press
4 Sets x 8,10,10,10 Reps
Dumbbell Fly
4 Sets x 8,10,10,10 Reps
Dumbbell Alternating Front Raise
3 Sets x 6,8,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 6,8,8 Reps
Decline Crunch
3 Sets x 15,20,20 Reps
Walking
1 Set
