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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
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
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
Tue
W-2- Chest and Triceps
Est. 0 min
8 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
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
Wed
Push Day
Est. 0 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Thu
Pull workout
Est. 0 min
8 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
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
Fri
W-2- Full body Workout
Est. 0 min
13 exercises
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
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
Any
Shoulder Burnout
Est. 0 min
6 exercises
Dumbbell Around the World
3 Sets x 8 Reps
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
Any
Chest & Tricep
Est. 0 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Any
Lower Body
Est. 0 min
12 exercises
Jump Squat
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
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
Any
Back and Bicep
Est. 0 min
9 exercises
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
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
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
Weight Plate Russian Twist
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
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
Any
Ab
Est. 0 min
5 exercises
Air Bike
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Alternating Floor Leg Raise
3 Sets x 8 Reps
Plank with Alternating Knee Drive
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Any
Legs
Est. 0 min
9 exercises
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
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
Any
Arms
Est. 0 min
8 exercises
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
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
Any
Abs
Est. 0 min
5 exercises
Stability Ball Crunch
3 Sets x 8 Reps
Kettlebell One-Arm Snatch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Stability Ball V-Up
3 Sets x 8 Reps
Any
Abs
Est. 0 min
5 exercises
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
Mountain Climber
3 Sets x 8 Reps
Alternating Floor Leg Raise
3 Sets x 8 Reps
Any
Random
Est. 0 min
8 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Any
ABS :::::::::($)
Est. 0 min
5 exercises
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
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Kettlebell One-Arm Snatch
3 Sets x 8 Reps
