Marks routine
General
Beginner
Machine strength
Plan Details
The Marks routine routine by JaredYankovich is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Chest
Est. 32 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Stability Ball Trunk Rotation
3 Sets x 15 Reps
Machine Fly
3 Sets x 12 Reps
Any
Shoulders
Est. 27 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Any
Legs
Est. 23 min
5 exercises
Smith Machine Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Any
Arms
Est. 29 min
7 exercises
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 20 Reps
Any
Back
Est. 23 min
6 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
