Patricks routine
General
Beginner
None
Plan Details
The Patricks routine routine by patrickmerve6969 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
General fitness routine to hit each muscle group two times per week focused on progressive overload. set uo to work Monday through Friday
Routine detail
Mon
Chest and Triceps
Est. 37 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Tue
Back and Biceps
Est. 39 min
5 exercises
Pull-Up
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Wed
Cardio and Core
Est. 27 min
4 exercises
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Leg Raise
3 Sets x 15 Reps
Thu
Legs and Shoulders
Est. 39 min
5 exercises
Machine Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Fri
Full Body
Est. 46 min
7 exercises
Dumbbell Deadlift
4 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Plank
3 Sets
