Loading...
Munzi workout 1
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Munzi workout 1 routine by munzi07 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Add cardio and abs on rest days
Routine detail
Day 1
Shoulder traps
Est. 0 min
11 exercises
Dumbbell Alternating Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Behind the Back Wrist Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Day 2
Back Biceps
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Cable straight arm pullover
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Day 3
Chest triceps
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 12 Reps
Cable Straight Arm Crossover
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Behind the Back Wrist Curl
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Day 4
Legs
Est. 0 min
6 exercises
Cable squat
3 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Cable Calf Raise
3 Sets x 12 Reps
Cable neck pull front
3 Sets x 12 Reps
Cable neck pull back
3 Sets x 12 Reps
Day 5
Arms
Est. 0 min
7 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Behind the Back Wrist Curl
3 Sets x 12 Reps
