The Mikasa Master Plan
General
Beginner
Machine strength
Plan Details
The The Mikasa Master Plan routine by Kenrei is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine fit for beginners and intermediates. Based upon Mikasa Ackerman's build, emphasizing core strength, cut figure, and nimbleness. for stinky.
Routine detail
Mon
Push (Chest, Shoulders, Triceps)
Est. 56 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Wood Chop
3 Sets x 8 Reps
Wed
Ass and Abs (Legs, Glutes, Core)
Est. 56 min
9 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Fri
Pull (Back, Biceps, Lats)
Est. 52 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Rowing
1 Set
Weighted Side Bend
3 Sets x 8 Reps
