Mashaemiller's Plan

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Mashaemiller's Plan - JEFIT

Mashaemiller's Plan

AUDIO TIP

General

Beginner

None

Plan Details

The Mashaemiller's Plan routine by mavmiller2 is a 20 day workout plan. It is a beginner level plan to achieve general fitness goals.

Easy to do!!

Routine detail

Mon

Full Upper Body

Est. 0 min

11 exercises

Cable External Rotation

3 Sets x 8 Reps

Cable Side Bend

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Cable Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Mid Chest Crossover

3 Sets x 8 Reps

Machine Lat Pulldown

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Tue

Leg Crusher

Est. 0 min

16 exercises

Barbell Single-Leg Squat

3 Sets x 8 Reps

Split Jump

3 Sets x 8 Reps

Smith Machine Squat

3 Sets x 8 Reps

Bodyweight Wall Squat

3 Sets x 8 Reps

Bench Hip Thrust

3 Sets x 8 Reps

Barbell Sumo Deadlift

3 Sets x 8 Reps

Jump Squat

3 Sets x 8 Reps

Dumbbell Hamstring Curl

3 Sets x 8 Reps

Barbell Lateral Lunge

3 Sets x 8 Reps

Inline Skating

3 Sets

Cable Leg Kickback

3 Sets x 8 Reps

Star Jump

3 Sets x 8 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Hack Squat

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Tue

W-2- Chest and Triceps

Est. 0 min

8 exercises

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Single-Leg Bench Dip

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Wed

Push Day

Est. 0 min

9 exercises

Cable Mid Chest Crossover

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Bench Dip

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Dumbbell Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Thu

Pull workout

Est. 0 min

8 exercises

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Machine Assisted Pull-Up

3 Sets x 8 Reps

Machine Lat Pulldown

3 Sets x 8 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Fri

W-2- Full body Workout

Est. 0 min

13 exercises

Barbell Side Split Squat

3 Sets x 8 Reps

Arm Circles

3 Sets x 8 Reps

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Barbell Hip Thrust

3 Sets x 8 Reps

Dumbbell Pullover

3 Sets x 8 Reps

Bench Push-Up

3 Sets x 8 Reps

Dumbbell Squat

3 Sets x 8 Reps

Bodyweight Squat

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Single-Leg Calf Raise

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Any

Shoulder Burnout

Est. 0 min

6 exercises

Dumbbell Front Raise

3 Sets x 8 Reps

Stability Ball Jack Knife Push-Up

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Push-Up

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Dumbbell Around the World

3 Sets x 8 Reps

Any

Chest & Tricep

Est. 0 min

6 exercises

EZ Bar Tricep Extension

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Any

Lower Body

Est. 0 min

12 exercises

Dumbbell Split Jump

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Dumbbell Hamstring Curl

3 Sets x 8 Reps

Barbell Bulgarian Split Squat

3 Sets x 8 Reps

Inline Skating

3 Sets

Cable Leg Kickback

3 Sets x 8 Reps

Dumbbell Seated Calf Raise

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Jump Squat

3 Sets x 8 Reps

Barbell Hip Thrust

3 Sets x 8 Reps

Dumbbell Romanian Deadlift

3 Sets x 8 Reps

Smith Machine Squat

3 Sets x 8 Reps

Any

Back and Bicep

Est. 0 min

9 exercises

EZ Bar Curl

3 Sets x 8 Reps

Barbell Preacher Curl

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Alternating Incline Curl

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Barbell Bent-Over Row

3 Sets x 8 Reps

Any

Abs

Est. 0 min

6 exercises

Weighted Crunch

3 Sets x 8 Reps

Scissor Kick

3 Sets x 8 Reps

Sit-Up

3 Sets x 8 Reps

Dumbbell Wood Chop

3 Sets x 8 Reps

Dumbbell Single-Leg Cobra

3 Sets x 8 Reps

Dumbbell Rotational Decline Sit-Up

3 Sets x 8 Reps

Any

Abs

Est. 0 min

3 exercises

Bench Leg Raise (Supine)

3 Sets x 8 Reps

Bench Oblique Crunch

3 Sets x 8 Reps

Cross Body Crunch

3 Sets x 8 Reps

Any

Ab/ morning routine

Est. 0 min

7 exercises

Crunch with Hands Overhead

3 Sets x 8 Reps

Side Plank

3 Sets x 8 Reps

Crunch

3 Sets x 8 Reps

Leg Raise

3 Sets x 8 Reps

Weight Plate Russian Twist

3 Sets x 8 Reps

Jackknife Sit-Up

3 Sets x 8 Reps

Plank

3 Sets

Any

Est. 0 min

5 exercises

Plank with Alternating Knee Drive

3 Sets x 8 Reps

V-Up

3 Sets x 8 Reps

Frog Sit-Up

3 Sets x 8 Reps

Air Bike

3 Sets x 8 Reps

Alternating Floor Leg Raise

3 Sets x 8 Reps

Any

Legs

Est. 0 min

9 exercises

Dumbbell Lunge

3 Sets x 8 Reps

Star Jump

3 Sets x 8 Reps

Dumbbell Lateral Lunge with Bicep Curl

3 Sets x 8 Reps

Dumbbell Jump Squat

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Dumbbell Squat

3 Sets x 8 Reps

Weight Plate Wall Sit

3 Sets

Dumbbell Plie Squat

3 Sets x 8 Reps

Dumbbell Hamstring Curl

3 Sets x 8 Reps

Any

Arms

Est. 0 min

8 exercises

Dumbbell Around the World

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Deadlift

3 Sets x 8 Reps

Dumbbell Pullover (Stability Ball)

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Concentration Curl

3 Sets x 8 Reps

Dumbbell Bicep Curl (Supine Wide Grip)

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Any

Abs

Est. 0 min

5 exercises

Parallel Bar Leg Raise

3 Sets x 8 Reps

Leg Raise

3 Sets x 8 Reps

Stability Ball V-Up

3 Sets x 8 Reps

Stability Ball Crunch

3 Sets x 8 Reps

Kettlebell One-Arm Snatch

3 Sets x 8 Reps

Any

Abs

Est. 0 min

5 exercises

Mountain Climber

3 Sets x 8 Reps

Alternating Floor Leg Raise

3 Sets x 8 Reps

Plank with Shoulder Taps

3 Sets x 8 Reps

Medicine Ball Chest Throw (Supine)

3 Sets x 8 Reps

V-Up

3 Sets x 8 Reps

Any

Random

Est. 0 min

8 exercises

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Dumbbell Deadlift

3 Sets x 8 Reps

Barbell Single-Leg Squat

3 Sets x 8 Reps

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Single-Leg Bench Dip

3 Sets x 8 Reps

Any

ABS :::::::::($)

Est. 0 min

5 exercises

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Kettlebell One-Arm Snatch

3 Sets x 8 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Barbell Ab Rollout

3 Sets x 8 Reps

Decline Bench Weighted Twist

3 Sets x 8 Reps

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Mashaemiller's Plan

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