March Mix-Up
General
Intermediate
Machine strength
Plan Details
The March Mix-Up routine by chase.phillips is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 66 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Alternating Incline DB Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Alternating DB Press
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
1 Set x 25 Reps
Tue
Cardio and Abs
Est. 69 min
6 exercises
Elliptical Training
1 Set
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Plank
3 Sets
Weight Plate Russian Twist
4 Sets x 12 Reps
Hanging Knee Raise
1 Set x 25 Reps
Crunch
1 Set x 25 Reps
Wed
Leg
Est. 117 min
7 exercises
Machine Leg Extension
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 40 Reps
Dumbbell Lunge
4 Sets x 50 Reps
Barbell Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
5 Sets x 75 Reps
Machine Seated Calf Raise
5 Sets x 50 Reps
Thu
Cardio and Abs
Est. 69 min
6 exercises
Elliptical Training
1 Set
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Plank
3 Sets
Weight Plate Russian Twist
4 Sets x 12 Reps
Hanging Knee Raise
1 Set x 25 Reps
Crunch
1 Set x 25 Reps
Fri
Back and Shoulders
Est. 65 min
9 exercises
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
