Physiqonomics - January 2018
General
Beginner
Dumbbell
Plan Details
The Physiqonomics - January 2018 routine by datapunk is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Physiqonomics - Paid plans
Routine detail
Mon
A
Est. 72 min
7 exercises
Barbell Squat
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Barbell Glute Bridge
2 Sets x 15 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 30 Reps
Tue
B
Est. 90 min
9 exercises
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 5 Reps
Thu
B2
Est. 72 min
8 exercises
Barbell Military Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 30 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 30 Reps
Cable Bayesian Curls
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Fri
A2
Est. 67 min
5 exercises
Barbell Sumo Deadlift
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 30 Reps
Dumbbell Deadlift
3 Sets x 20 Reps
Cable Pallof Press
3 Sets x 20 Reps
