TheTobinator0311
USMC Spread Microcycle I
AUTOPLAY
AUDIO TIP
Sport
Intermediate
Body
Plan Details
The USMC Spread Microcycle I routine by TheTobinator0311 is a 7 day workout plan. It is a intermediate level plan to achieve sport fitness goals.
Plan Description
Doing what you can, where you are, with what you have!!! Semper Fidelis. These 7 days are used for...
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Chest/Bi/Abs
Est time: 174 min
16 exercises
Dumbbell Incline Bench Press
Chest
Sets
4
Reps
12
Interval
00:00
Rest Time
00:30
Dumbbell Incline Fly
Chest
Sets
4
Reps
12
Interval
00:00
Rest Time
00:30
Barbell Decline Bench Press
Chest
Sets
4
Reps
15
Interval
00:00
Rest Time
00:30
Cable Cross-Over
Chest
Sets
4
Reps
15
Interval
00:00
Rest Time
00:30
Cable Lower Chest Raise
Chest
Sets
4
Reps
15
Interval
00:00
Rest Time
00:30
"21s"
Biceps
Sets
3
Reps
21
Interval
00:00
Rest Time
00:30
Dumbbell Incline Alternating Hammer Curl
Biceps
Sets
4
Reps
12
Interval
00:00
Rest Time
00:30
Barbell Preacher Curl
Biceps
Sets
4
Reps
15
Interval
00:00
Rest Time
00:30
Leg Raise
Abs
Sets
4
Reps
100
Interval
00:00
Rest Time
00:00
Scissor Kick
Abs
Sets
4
Reps
100
Interval
00:00
Rest Time
00:00
Alternating Heel Touch
Abs
Sets
4
Reps
100
Interval
00:00
Rest Time
00:00
Reverse Crunch
Abs
Sets
4
Reps
50
Interval
00:00
Rest Time
00:00
Weight Plate Russian Twist
Abs
Sets
4
Reps
60
Interval
00:00
Rest Time
00:00
Plank
Abs
Sets
4
Reps
1
Interval
00:00
Rest Time
00:00
Side Bridge
Abs
Sets
4
Reps
1
Interval
00:00
Rest Time
00:00
Decline Crunch
Abs
Sets
4
Reps
25
Interval
00:00
Rest Time
00:00
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