USMC Spread Microcycle I - JEFIT

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USMC Spread Microcycle I - JEFIT

USMC Spread Microcycle I banner

USMC Spread Microcycle I

Sport

Intermediate

Body

Plan Details

The USMC Spread Microcycle I routine by TheTobinator0311 is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.

Doing what you can, where you are, with what you have!!! Semper Fidelis. These 7 days are used for 4 weeks before switching to Microcycle II

Routine detail

Day 1

Chest/Bi/Abs

Est. 174 min

16 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 15 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 15 Reps

"21s" Demonstration

"21s"

3 Sets x 21 Reps

Dumbbell Incline Alternating Hammer Curl Demonstration

Dumbbell Incline Alternating Hammer Curl

4 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 15 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 100 Reps

Scissor Kick Demonstration

Scissor Kick

4 Sets x 100 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

4 Sets x 100 Reps

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 50 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 60 Reps

Plank Demonstration

Plank

4 Sets

Side Bridge Demonstration

Side Bridge

4 Sets

Decline Crunch Demonstration

Decline Crunch

4 Sets x 25 Reps

Day 2

Cardio/Crossfit/Etc

Est. 95 min

3 exercises

Aerobics Demonstration

Aerobics

1 Set

Running Demonstration

Running

1 Set

Swimming Demonstration

Swimming

1 Set

Day 3

Back/Tri/Shoulders

Est. 94 min

12 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15 Reps

Hypertension Back Fly Demonstration

Hypertension Back Fly

4 Sets x 15 Reps

EZ Bar Incline Tricep Extension Demonstration

EZ Bar Incline Tricep Extension

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Day 4

Cardio/Crossfit/Etc

Est. 16 min

1 exercise

H.I.I.T. Demonstration

H.I.I.T.

5 Sets x 50 Reps

Day 5

Legs

Est. 65 min

9 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 20 Reps

Power Lunge Demonstration

Power Lunge

4 Sets x 15 Reps

Jump Lunges Demonstration

Jump Lunges

4 Sets

Ab Ripper X Demonstration

Ab Ripper X

1 Set x 25 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 20 Reps

Hack Squat (Reverse Position) Demonstration

Hack Squat (Reverse Position)

4 Sets x 12 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 12 Reps

Day 6

Cardio/Crossfit/Etc

Est. 80 min

3 exercises

Swimming Demonstration

Swimming

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Mountain Biking Demonstration

Mountain Biking

1 Set

Day 7

Plyometrics

Est. 31 min

8 exercises

Jump Squat Demonstration

Jump Squat

3 Sets x 30 Reps

Star Jumper

3 Sets

Jungle Love Demonstration

Jungle Love

3 Sets x 1 Reps

Frog Jumps Demonstration

Frog Jumps

3 Sets x 1 Reps

Burpees Demonstration

Burpees

3 Sets x 1 Reps

Oblique Lunges Demonstration

Oblique Lunges

3 Sets x 1 Reps

KB Sumo Squat Demonstration

KB Sumo Squat

3 Sets x 1 Reps

Barbell Lateral Lunge Demonstration

Barbell Lateral Lunge

3 Sets x 15 Reps