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Mpek Workout
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Mpek Workout routine by antonisbaeck.ab is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is the optimal workout to do for muscle growth, 3 day per week or even 6 days per week.
Routine detail
Any
Back Biceps
Est. 63 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Any
Legs
Est. 50 min
8 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Hack Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Any
Chest Tricep Shoulders
Est. 56 min
9 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Dip
3 Sets x 20 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 20 Reps
