Mark East 2014
General
Intermediate
Machine strength
Plan Details
The Mark East 2014 routine by ChristopherLongCSCS is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Pull
Est. 26 min
7 exercises
HIP1: SpiderManPlank,LegLowering,KneeHugHipBridge,SideBridgeAdduction
2 Sets
FM Row Sequence (scap, @, both)
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
FM Lat Sequence (@, both)
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Day 2
Push
Est. 24 min
7 exercises
KneeHugHipBridge, LegLowering, ScapPushUp, Shoulder T&W
2 Sets x 12 Reps
DB Bench Press ALTERNATING
3 Sets x 10 Reps
LF Decline Press
3 Sets x 10 Reps
FM Chest
3 Sets x 10 Reps
DB 45degree Raise
3 Sets x 12 Reps
RopeTricepExtension
3 Sets x 15 Reps
Push-Up
3 Sets x 12 Reps
Day 3
Hips & Legs
Est. 0 min
0 exercises
This day is empty
