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Opposing Forces
AUDIO TIP
General
Intermediate
None
Plan Details
The Opposing Forces routine by markshadle777 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Split focusing on opposing muscle groups. (Chest & Back, Bi's & Tri's). ONE HELL OF A PUMP!
Routine detail
Mon
Chest - Back
Est. 180 min
10 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Band Cross-Over
4 Sets x 12 Reps
Dumbbell Prone Incline Shrug
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 15 Reps
Push-Up (Wide Hand)
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Wed
Core - Legs
Est. 172 min
10 exercises
Bear Crawl
4 Sets
Dumbbell Bench Squat
4 Sets x 8 Reps
Straight Arm Plank
3 Sets
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10 Reps
Decline Bench Rotational Sit-Up
5 Sets x 15 Reps
Dumbbell Squat
5 Sets x 10 Reps
Crunch
5 Sets x 15 Reps
Dumbbell Calf Raise
5 Sets x 15 Reps
Fri
Shoulders - Arms
Est. 147 min
9 exercises
Lateral Raise (Head on bench)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dip
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
