mike’s plan
General
Beginner
None
Plan Details
The mike’s plan routine by mikemartinez111 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Total Body
Routine detail
Day 1
Arms/Forearm
Est. 0 min
8 exercises
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Day 2
5x5 Bench Press
Est. 0 min
4 exercises
Smith Machine Squat
8 Sets x 5 Reps
Smith Machine Bench Press
7 Sets x 5 Reps
Smith Machine Bent-Over Row
7 Sets x 5 Reps
Glute Kickback
3 Sets x 8 Reps
Day 3
Chest
Est. 0 min
9 exercises
Smith Machine Incline Bench Press
3 Sets x 5 Reps
Smith Machine Bench Press
3 Sets x 5 Reps
Smith Machine Decline Bench Press
3 Sets x 5 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 5 Reps
Dumbbell Around the World
4 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 8 Reps
Day 4
5x5 OHP
Est. 0 min
4 exercises
Smith Machine Squat
6 Sets x 5 Reps
Smith Machine Shoulder Press
5 Sets x 5 Reps
Smith Machine Deadlift
4 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Day 5
Shoulders/Back
Est. 0 min
10 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Day 6
Core/Legs
Est. 0 min
9 exercises
Smith Machine Squat
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Front Rack Carry
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
