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Maryjo Maintain I
AUDIO TIP
General
Beginner
None
Plan Details
The Maryjo Maintain I routine by neoko is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Goal: Maintain and tone current muscle + Gain Glutes
Routine detail
Day 1
Leg General
Est. 0 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Day 1
Leg Glute Focus
Est. 0 min
6 exercises
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Bodyweight Sumo Squat
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 9 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Day 3
Push (Chest/Tricep/Shoulder)
Est. 0 min
7 exercises
Machine Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 9 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 9 Reps
Day 4
Pull (Back/Bicep)
Est. 0 min
6 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8,10,10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 15 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
