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Goblin Mode
AUDIO TIP
General
Intermediate
None
Plan Details
The Goblin Mode routine by ian2a is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Modified PPL for bodybuilding meso
Routine detail
Day 1
Push (Arms Focus)
Est. 0 min
8 exercises
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Day 2
Legs & Core
Est. 0 min
8 exercises
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Weighted Trunk Rotation
4 Sets x 12 Reps
Day 3
Pull (Arm Focus)
Est. 0 min
8 exercises
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Rear Delt Fly
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
