Loading...
Make Your Mark
General
Intermediate
Machine strength
Plan Details
The Make Your Mark routine by kascottii is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Heavily inspired by: markyboi97 "Up weight when 12 reps can be done with good form, same with the strength focussed exercises. Rest day is after 3 consecutive days, similar to PPL. Starting to decrease volume now though as I'm getting leaner/doing more cardio. I hit abs pretty much every day. No real routine, some days decline sit ups, some days hanging leg raises! I always warm up rotator cuffs before every session and so 5 mins on the rowing machine before every session. Rowing really gets the blood going!"
Routine detail
Day 1
Chest/Biceps
Est. 43 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Back/Biceps
Est. 51 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Day 3
Shoulder/Legs
Est. 59 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
