Marcin tydzień 1-3
General
Beginner
Exercise ball
Plan Details
The Marcin tydzień 1-3 routine by Rtoip is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
DZIEŃ I
Est. 113 min
9 exercises
Jump Rope
1 Set
Stability Ball Back Extension
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Stability Ball Balance
3 Sets x 1 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Stability Ball Balance
3 Sets x 1 Reps
Day 2
DZIEŃ II
Est. 107 min
8 exercises
Jump Rope
1 Set
Stability Ball Back Extension
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Stability Ball Balance
3 Sets x 1 Reps
Barbell Bench Press
3 Sets x 10 Reps
Day 3
DZIEŃ III
Est. 108 min
8 exercises
Jump Rope
1 Set
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Stability Ball Back Extension
3 Sets x 10 Reps
Stability Ball Balance
3 Sets x 1 Reps
Day 4
DZIEŃ IV
Est. 123 min
11 exercises
Stability Ball Plank
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Stability Ball Pike Push-Up
2 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 10 Reps
Medicine Ball Bicep Curl on Stability Ball
3 Sets x 10 Reps
Rowing
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Bench Push-Up
2 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
