12 week program day 1
General
Intermediate
Machine strength
Plan Details
The 12 week program day 1 routine by marshi is a 1 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Day 1
Est. 159 min
16 exercises
Weighted Tricep Dip
3 Sets x 5 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Barbell Deadlift
4 Sets x 3 Reps
Pull-Up (Hammer Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 24 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Pull
10 Sets x 10 Reps
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Dip
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Smith Machine Squat
5 Sets x 5 Reps
Cable Standing Row
5 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 5 Reps
