marshi
12 week program day 7
AUTOPLAY
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The 12 week program day 7 routine by marshi is a 1 day workout plan. It is a beginner level plan to achieve general fitness goals.
Mon
Day 7
Est time: 240 min
23 exercises
EZ Bar Preacher Curl (Reverse Grip)
Forearms
Sets
5
Reps
5
Interval
00:00
Rest Time
00:30
Barbell Bench Press (Close Grip)
Triceps
Sets
5
Reps
5
Interval
00:00
Rest Time
00:30
Dumbbell Incline Curl
Biceps
Sets
4
Reps
11
Interval
00:00
Rest Time
00:00
Barbell Curl Against an Incline
Biceps
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Dumbbell Tricep Extension (Supine)
Triceps
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Dip
Triceps
Sets
4
Reps
3
Interval
00:00
Rest Time
01:00
Chin-Up
Back
Sets
4
Reps
3
Interval
00:00
Rest Time
01:00
Dumbbell Seated Wrist Curl
Forearms
Sets
4
Reps
15
Interval
00:00
Rest Time
00:00
Cable Wrist Curl
Forearms
Sets
4
Reps
15
Interval
00:00
Rest Time
00:00
Barbell Wrist Curl (Posterior)
Forearms
Sets
4
Reps
15
Interval
00:00
Rest Time
00:00
Dip
Triceps
Sets
10
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Incline Curl
Biceps
Sets
10
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Upright Row
Shoulders
Sets
10
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Seated Wrist Curl (Palms Down)
Forearms
Sets
5
Reps
15
Interval
00:00
Rest Time
01:00
Dumbbell Bench Press
Chest
Sets
10
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Incline Bench Row
Back
Sets
10
Reps
10
Interval
00:00
Rest Time
01:30
Cable Rope Face Pull
Back
Sets
4
Reps
8
Interval
00:00
Rest Time
00:00
Dumbbell Lateral Raise
Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
00:00
Dumbbell Seated Arnold Press
Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
00:00
Dumbbell Lateral Raise (Prone)
Shoulders
Sets
4
Reps
12
Interval
00:00
Rest Time
00:00
Barbell Push Press Behind the Neck
Shoulders
Sets
4
Reps
20
Interval
00:00
Rest Time
02:00
Dip
Triceps
Sets
10
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Incline Curl
Biceps
Sets
10
Reps
10
Interval
00:00
Rest Time
01:30
