312PHiL
312Phil's Power Project
General
Beginner
Machine strength
Plan Details
The 312Phil's Power Project routine by 312PHiL is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan Description
LIFT 4 days a week. GAIN lean mass and lose fat. Warm up each muscle group with lighter weight b...
Day 1
Day 2
Day 3
Day 4
Back n Biceps
Est time: 47 min
8 exercises
Cable Lat Pulldown (Wide Grip)
Back
Sets
5
Reps
15,12,10,9
Interval
00:00
Rest Time
01:00
Machine Assisted Pull-Up
Back
Sets
3
Reps
15,12,10
Interval
00:00
Rest Time
01:00
Cable Seated Row
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Seated Curl
Biceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Incline Alternating Hammer Curl
Biceps
Sets
3
Reps
12,10,8
Interval
00:00
Rest Time
01:00
Preacher Curl Machine
Biceps
Sets
3
Reps
12,10,8
Interval
00:00
Rest Time
01:00
Back Hyperextension
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Deadlift
Back
Sets
3
Reps
10,9,8
Interval
00:00
Rest Time
01:00
