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Manpreet mas build plan
General
Beginner
Machine strength
Plan Details
The Manpreet mas build plan routine by ankit is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
quads and lower abs
Est. 240 min
12 exercises
Walking
1 Set
Recumbent Bike
1 Set
Indoor Cycling
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Tue
arms
Est. 78 min
12 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Wed
chest and front delt , upper abs
Est. 90 min
14 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Thu
hamstring, calves
Est. 58 min
9 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Single-Leg Donkey Calf Raise
3 Sets x 8 Reps
Fri
upper, lower back and side abdomen
Est. 99 min
16 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Back Extension (Prone)
3 Sets
Oblique Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
