mix it up
General
Beginner
Machine strength
Plan Details
The mix it up routine by fathead32 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
boulder shoulder
Est. 67 min
7 exercises
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Any
back
Est. 81 min
9 exercises
Pull-Up
4 Sets x 12 Reps
cable seated low pulley single with twistw
4 Sets x 12 Reps
wide bar pull down
4 Sets x 12 Reps
vbar pull downs
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
underhand bent over barbell row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Rack Pull
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Any
bigger arms
Est. 240 min
14 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Treadmill Running
1 Set
Barbell Reverse Curl
2 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 12 Reps
Treadmill Running
1 Set
Indoor Cycling
1 Set
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12 Reps
Any
chest pump
Est. 59 min
6 exercises
Cable Lower Chest Raise
5 Sets x 12 Reps
Cable Flat Bench Fly
3 Sets x 15 Reps
kneeling cable crossover
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 10 Reps
Any
abs
Est. 40 min
5 exercises
mountain climbers
4 Sets x 12 Reps
ab roll out
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Plank
4 Sets
