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First Period
General
Intermediate
Machine strength
Plan Details
The First Period routine by Mannan86 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper Body 1
Est. 62 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Cable Pallof Press with Rotation
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Tue
Lower Body 1
Est. 60 min
8 exercises
Barbell Clean Deadlift
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Kettlebell Turkish Get-Up Lunge
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Stability Ball Single-Leg Crunch
3 Sets x 12 Reps
Stability Ball Pull-In
3 Sets x 12 Reps
Thu
Upper Body 2
Est. 60 min
8 exercises
Dip
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise (Stability Ball)
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Dragon Flag
3 Sets x 12 Reps
Barbell Seated Twist
3 Sets x 12 Reps
Fri
Lower Body 2
Est. 58 min
8 exercises
Barbell Clean Deadlift
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
