BasilDoran
Primary Pattern 1
AUTOPLAY
AUDIO TIP
General
Beginner
Body
Plan Details
The Primary Pattern 1 routine by BasilDoran is a 1 day workout plan. It is a beginner level plan to achieve general fitness goals.
Day 1
Full Body
Est time: 69 min
16 exercises
Barbell Squat
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
00:30
Barbell Deadlift
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:30
Dumbbell Lunge
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
00:30
Dumbbell Bench Press
Chest
Sets
1
Reps
8
Interval
00:00
Rest Time
00:30
Dumbbell Incline Bench Press
Chest
Sets
1
Reps
8
Interval
00:00
Rest Time
00:30
Dumbbell Decline Press
Chest
Sets
1
Reps
8
Interval
00:00
Rest Time
00:30
Dumbbell One-Arm Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:30
Back Hyperextension
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Alternating Heel Touch
Abs
Sets
1
Reps
30
Interval
00:00
Rest Time
00:30
Hanging Knee Raise
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
00:30
Alternating Floor Leg Raise
Abs
Sets
1
Reps
30
Interval
00:00
Rest Time
00:30
Medicine Ball Rotation
Abs
Sets
1
Reps
30
Interval
00:00
Rest Time
00:30
Plank
Abs
Sets
2
Reps
8
Interval
00:00
Rest Time
00:30
Side Bridge
Abs
Sets
2
Reps
8
Interval
00:00
Rest Time
00:30
Scissor Kick
Abs
Sets
1
Reps
30
Interval
00:00
Rest Time
00:30
Weighted Side Bend
Abs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
