Mike Personal
General
Beginner
Machine strength
Plan Details
The Mike Personal routine by Mohit_kr is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Updated for Beginners , you can use it as beginnings strength training. Monday Tuesday Thursday Friday 4 days workout. With 3 days
Routine detail
Mon
chest/back
Est. 75 min
9 exercises
Barbell Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Smith Machine Deadlift
3 Sets x 15 Reps
Tue
Shoulder/biceps/tricep
Est. 81 min
10 exercises
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Thu
chest/back
Est. 75 min
9 exercises
Barbell Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Smith Machine Deadlift
3 Sets x 15 Reps
Fri
Shoulder/biceps/tricep
Est. 81 min
10 exercises
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 15 Reps
