Marakasik Beginner Routine
Bulking
Beginner
Machine strength
Plan Details
The Marakasik Beginner Routine routine by marakasik is a 21 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
I do 3 times/week gym exercises: upper body, legs and all body. Plus additional cardio 2 days/week - such as walking (usually with stroller), swimming, etc Typical workout - 1 hr: start with 5 mins of cardio (I like elliptical training), follow with 6 exercises (combined in super-sets of 2, no rest between them), 15 minutes of cardio + stretching in the end (approx 5 minutes)
Routine detail
Any
Upper 3
Est. 123 min
8 exercises
Elliptical Training
1 Set
Machine Fly
4 Sets x 15 Reps
Stability Ball Incline Ab Crunch
3 Sets x 15 Reps
Back Hyperextension
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Treadmill Running
3 Sets
Machine Vertical Row (Close Grip)
3 Sets x 15 Reps
Any
Ball
Est. 133 min
12 exercises
Elliptical Training
1 Set
Stability Ball Oblique Curl
4 Sets x 20 Reps
Stability Ball Push-Up
4 Sets x 20 Reps
Stability Ball Pull-In
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 20 Reps
Treadmill Running
1 Set
Stability Ball Stork Stance
4 Sets x 20 Reps
Stability Ball Back Extension
4 Sets x 20 Reps
Stability Ball Weight Plate Pullover
4 Sets x 20 Reps
Glute Kickback (Kneeling)
4 Sets x 20 Reps
Any
Abs
Est. 88 min
9 exercises
Elliptical Training
1 Set
Back Hyperextension
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Side Bridge
4 Sets
Weighted Crunch
4 Sets x 20 Reps
Cable Reverse Crunch
4 Sets x 20 Reps
Treadmill Running
1 Set
Lateral Stretch
1 Set x 15 Reps
Child's Pose
1 Set
Any
Leg 2
Est. 82 min
9 exercises
Elliptical Training
1 Set
Back Hyperextension
3 Sets x 20 Reps
Barbell Bulgarian Split Squat
3 Sets x 20 Reps
Cable Leg Kickback
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Machine Leg Press (Wide Stance)
4 Sets x 20 Reps
Machine Hip Adduction
4 Sets x 20 Reps
Seated Floor Hamstring Stretch
1 Set x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Any
Upper 4
Est. 113 min
7 exercises
Elliptical Training
1 Set
Back Hyperextension
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 20 Reps
Dip
3 Sets x 20 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 20 Reps
Treadmill Running
4 Sets
Any
Upper 5
Est. 78 min
8 exercises
Elliptical Training
1 Set
Back Hyperextension
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 20 Reps
Stability Ball Pull-In
3 Sets x 20 Reps
Leverage Shoulder Press
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Rowing
1 Set
Any
Upper 6
Est. 184 min
8 exercises
Elliptical Training
4 Sets
Cable Russian Twist (Stability Ball)
3 Sets x 20 Reps
Cable One-Arm Tricep Extension
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 20 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 20 Reps
Machine Seated Row
4 Sets x 20 Reps
Machine Fly
3 Sets x 20 Reps
Treadmill Running
4 Sets
Any
All body 3- combination of 8 ex
Est. 240 min
18 exercises
Elliptical Training
4 Sets
Back Hyperextension
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Cable Leg Kickback
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 20 Reps
Barbell Single-Leg Squat
3 Sets x 20 Reps
Plank
3 Sets
Treadmill Running
4 Sets
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Press (Wide Stance)
5 Sets x 20 Reps
Barbell Single-Leg Squat
3 Sets x 20 Reps
Barbell Good Morning
3 Sets x 20 Reps
Machine Seated Row
3 Sets x 20 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 20 Reps
Hip Extension (Standing)
3 Sets x 20 Reps
Smith Machine Front Squat
4 Sets x 20 Reps
Smith Machine Good Morning
3 Sets x 20 Reps
Any
leg 4
Est. 85 min
12 exercises
Elliptical Training
1 Set
Back Hyperextension
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 20 Reps
Mountain Climber
3 Sets x 20 Reps
Machine Leg Press (Wide Stance)
4 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Treadmill Running
1 Set
90/90 Hamstring Stretch
1 Set x 5 Reps
Quadricep Stretch
1 Set x 5 Reps
Seated Wide Angle Pose
1 Set x 5 Reps
Seated Floor Hamstring Stretch
1 Set x 5 Reps
Any
Leg 5
Est. 131 min
8 exercises
Elliptical Training
1 Set
Barbell Calf Raise
3 Sets x 20 Reps
Barbell Good Morning
3 Sets x 20 Reps
Dumbbell Step-Up
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Machine Leg Press (Wide Stance)
4 Sets x 20 Reps
Hip Extension (Standing)
3 Sets x 20 Reps
Treadmill Running
4 Sets
Any
Leg 6
Est. 194 min
8 exercises
Elliptical Training
4 Sets
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Hip Extension (Standing)
4 Sets x 20 Reps
Smith Machine Squat
4 Sets x 20 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Machine Leg Press (Wide Stance)
4 Sets x 20 Reps
Treadmill Running
4 Sets
Any
Upper 2
Est. 183 min
8 exercises
Elliptical Training
3 Sets
Barbell Decline Bench Press (Wide Grip)
3 Sets x 20 Reps
Barbell Pullover
3 Sets x 20 Reps
Machine Assisted Pull-Up
3 Sets x 20 Reps
Stability Ball Weighted Sit-Up
3 Sets x 20 Reps
Cable Deltoid Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20 Reps
Treadmill Running
3 Sets
Any
Walking
Est. 62 min
1 exercise
Walking
3 Sets
Any
All body
Est. 31 min
5 exercises
Machine Leg Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Any
All body 2
Est. 136 min
9 exercises
Back Hyperextension
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Leg Press (Wide Stance)
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Hip Extension (Standing)
3 Sets x 15 Reps
Elliptical Training
3 Sets
Elliptical Training
1 Set
Barbell Seated Tricep Extension
3 Sets x 15 Reps
Any
Cardio
Est. 65 min
3 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
Indoor Cycling
1 Set
Any
Leg 1
Est. 84 min
7 exercises
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Running
1 Set
Bridge
3 Sets
Machine Hip Adduction
3 Sets x 8 Reps
Indoor Cycling
1 Set
Any
Upper 1
Est. 143 min
8 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Stability Ball Crunch
4 Sets x 15 Reps
Elliptical Training
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Machine Assisted Dip
4 Sets x 20 Reps
Machine Fly
3 Sets x 20 Reps
Any
Leg 3
Est. 124 min
7 exercises
Cable Leg Kickback
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Elliptical Training
4 Sets
Back Hyperextension
3 Sets x 20 Reps
Machine Hip Adduction
4 Sets x 20 Reps
Machine Leg Press (Wide Stance)
4 Sets x 20 Reps
Barbell Single-Leg Squat
3 Sets x 20 Reps
Any
Cardio mix
Est. 73 min
6 exercises
Back Hyperextension
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Chin-Up with Knee Raise
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 20 Reps
Any
Home
Est. 173 min
16 exercises
Air Bike
4 Sets x 20 Reps
Crunch
4 Sets x 20 Reps
Plank
4 Sets
Bench Push-Up
4 Sets x 20 Reps
Bodyweight Squat
4 Sets x 20 Reps
Kneeling Hip Extension
4 Sets x 20 Reps
Dumbbell Shoulder Press
4 Sets x 20 Reps
Dumbbell Bent-Over Row (Palm in)
4 Sets x 20 Reps
Bridge
4 Sets
Side Bridge
4 Sets
Dumbbell Side Bend
4 Sets x 20 Reps
Scissor Kick
4 Sets x 20 Reps
Single-Leg Bench Dip
4 Sets x 20 Reps
Dumbbell Hammer Shoulder Press
4 Sets x 20 Reps
Superman
4 Sets
Assisted Hyperextension
4 Sets x 20 Reps
