Mohd 81
General
Beginner
Machine strength
Plan Details
The Mohd 81 routine by mohammedbahanshal is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Abs -Glutes -L Leg
Est. 44 min
7 exercises
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Decline Bench Cable Crunch
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Wed
Back - Triceps
Est. 62 min
9 exercises
Cable Elevated Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Fri
Shoulder Biceps chest
Est. 63 min
9 exercises
Barbell Front Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Pulldown Bicep Curl
3 Sets x 10 Reps
Dumbbell High Curl
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Sun
U leg - Foream - Abs - Glutes
Est. 62 min
9 exercises
Barbell 1/2 Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
