Special K Plan
Sport
Beginner
None
Plan Details
The Special K Plan routine by Gmen44 is a 3 day workout plan. It is a beginner level plan to achieve sport fitness goals.
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Routine detail
Day 1
chest & shoulders #1
Est. 70 min
10 exercises
Push-Up
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Day 2
Workout Day #2
Est. 79 min
10 exercises
Jump Rope
1 Set
Dumbbell Walking Lunge
2 Sets
Weight Plate Russian Twist
2 Sets
Barbell Glute Bridge
3 Sets
Machine Seated Calf Raise
3 Sets
Hanging Leg Raise
3 Sets
Barbell Front Squat
3 Sets
Bench Weighted Decline Crunch
3 Sets
Barbell Standing Calf Raise
3 Sets
Barbell Squat
3 Sets
Day 3
Workout Day #3
Est. 62 min
10 exercises
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Cable Dual Overhead Curl
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
