DwayneChilds
Rocko beginner workout
AUTOPLAY
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Rocko beginner workout routine by DwayneChilds is a 1 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Plan Description
rocko beginner...
Any
full body
Est time: 94 min
16 exercises
Barbell Bench Press
Chest
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
V bar dips
Chest
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Barbell Neck Press
Chest
Sets
1
Reps
15
Interval
00:00
Rest Time
03:20
Barbell Military Press
Shoulders
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Machine Reverse Fly
Shoulders
Sets
1
Reps
15
Interval
00:00
Rest Time
03:20
Cable Upper Row
Back
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Chin-Up
Back
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Cable Shoulder Extension
Back
Sets
1
Reps
15
Interval
00:00
Rest Time
03:20
Cable Shoulder Extension
Back
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Barbell Curl
Biceps
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Smith Machine Hack Squat
Upper Legs
Sets
3
Reps
6
Interval
00:00
Rest Time
01:00
Machine Leg Press
Upper Legs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Machine Leg Curl (Prone)
Upper Legs
Sets
1
Reps
15
Interval
00:00
Rest Time
01:00
Calf Press On Leg Press
Lower Legs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Back Hyperextension
Back
Sets
1
Reps
15
Interval
00:00
Rest Time
01:00
