A - B body workout
General
Beginner
Machine strength
Plan Details
The A - B body workout routine by MikePorrmann is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
full body workout. A-B-A then B-A-B cycle.
Routine detail
Any
A squats ohp deads
Est. 106 min
13 exercises
Pelvic Tilt to Glute Bridge
1 Set x 10 Reps
dislocates
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Squat
6 Sets x 5 Reps
Barbell Military Press
6 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
one arm bicep row
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Any
B fronts bench cleans
Est. 111 min
13 exercises
Barbell Front Squat
6 Sets x 5 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Bench Press
6 Sets x 5 Reps
Dumbbell Bench Press
6 Sets x 5 Reps
trap bar deadlift
4 Sets x 10 Reps
Barbell Clean
5 Sets x 3 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
v bar cable curls
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Any
C
Est. 23 min
2 exercises
Push-Up
5 Sets x 20 Reps
Pull-Up
5 Sets x 10 Reps
