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P34body's MC Week 1
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The P34body's MC Week 1 routine by P34body is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Micro Cycle Training Week 1, low rep range very high weight.
Routine detail
Day 1
Chest
Est. 0 min
6 exercises
Dumbbell Bench Press
7 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension
5 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Day 2
Back / Bicep
Est. 0 min
7 exercises
Cable Seated Row
7 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 6 Reps
Barbell Rack Pull
3 Sets x 6 Reps
Cable V Bar Pulldown
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
7 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Cable Bicep Curl
2 Sets x 6 Reps
Day 3
Upper Leg
Est. 0 min
7 exercises
Machine Leg Press (Wide Stance)
7 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
7 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Machine Single-Leg Curl
3 Sets x 6 Reps
Day 4
Hamstrings / Shoulders
Est. 0 min
7 exercises
Barbell Stiff-Leg Deadlift
7 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Machine Single-Leg Curl
3 Sets x 6 Reps
Barbell Military Press (Seated)
8 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 6 Reps
Dumbbell Front Raise
2 Sets x 6 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 6 Reps
