Marick Plan
General
Beginner
Machine strength
Plan Details
The Marick Plan routine by scottmar67 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest, Biceps & Triceps
Est. 119 min
9 exercises
Machine Fly
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Elliptical Training
1 Set
Barbell Decline Bench Press
3 Sets x 8 Reps
Tue
Back, Biceps, and Forearm
Est. 80 min
12 exercises
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Wed
Shoulders, Legs & Cardio
Est. 189 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 8 Reps
Step Machine
1 Set
Walking
1 Set
Machine Shoulder Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Thu
Abs
Est. 58 min
9 exercises
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 16 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Fri
Chest, Biceps & Triceps
Est. 78 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
