summer body mannasah WK1
General
Beginner
Machine strength
Plan Details
The summer body mannasah WK1 routine by mannasah is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest Day
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Upper Chest Crossover
4 Sets x 10 Reps
Cable Decline Chest Fly
4 Sets x 10 Reps
Dumbbell One-Arm Incline Chest Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Day 2
Arms and triceps
Est. 0 min
10 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Inner Bicep Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Day 3
Shoulders / Triceps/ Back
Est. 0 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Cable Shoulder Press
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Cable Rope Seated Row
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Incline Tricep Extension
4 Sets x 10 Reps
Day 4
Leg Day + Biceps
Est. 0 min
9 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 10 Reps
Sit-Up
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Day 5
Full Body
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Smith Machine Rear Shoulder Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Plank
4 Sets
Weight Plate Russian Twist
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
