Primary Pattern 1
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.
Routine detail
Day 1
Full Body
Est. 69 min
16 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Decline Press
1 Set x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Alternating Heel Touch
1 Set x 30 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Alternating Floor Leg Raise
1 Set x 30 Reps
Medicine Ball Rotation
1 Set x 30 Reps
Plank
2 Sets
Side Bridge
2 Sets
Scissor Kick
1 Set x 30 Reps
Weighted Side Bend
3 Sets x 12 Reps
