marshi
12 week program day 1
AUTOPLAY
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 12 week program day 1 routine by marshi is a 1 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Mon
Day 1
Est time: 159 min
16 exercises
Weighted Tricep Dip
Triceps
Sets
3
Reps
5
Interval
00:00
Rest Time
01:30
Dumbbell Incline Curl
Biceps
Sets
5
Reps
5
Interval
00:00
Rest Time
01:30
Barbell Deadlift
Back
Sets
4
Reps
3
Interval
00:00
Rest Time
03:00
Pull-Up (Hammer Grip)
Back
Sets
3
Reps
6
Interval
00:00
Rest Time
02:00
Dumbbell One-Arm Pullover (Stability Ball)
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Seated Row
Back
Sets
2
Reps
24
Interval
00:00
Rest Time
01:30
Dumbbell Bench Press
Chest
Sets
5
Reps
5
Interval
00:00
Rest Time
01:30
Barbell Incline Bench Pull
Back
Sets
10
Reps
10
Interval
00:00
Rest Time
01:30
Barbell Bench Press
Chest
Sets
3
Reps
15
Interval
00:00
Rest Time
02:00
Dumbbell Decline Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Incline Fly
Chest
Sets
2
Reps
10
Interval
00:00
Rest Time
01:30
Dip
Triceps
Sets
2
Reps
10
Interval
00:00
Rest Time
01:30
Cable Rope Face Pull
Back
Sets
2
Reps
12
Interval
00:00
Rest Time
01:15
Smith Machine Squat
Upper Legs
Sets
5
Reps
5
Interval
00:00
Rest Time
01:30
Cable Standing Row
Back
Sets
5
Reps
5
Interval
00:00
Rest Time
00:30
Machine Leg Curl (Prone)
Upper Legs
Sets
4
Reps
5
Interval
00:00
Rest Time
01:30
