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Heavy Ho
General
Intermediate
Dumbbell
Plan Details
The Heavy Ho routine by vcthompson is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Bis and Back
Est. 49 min
8 exercises
Barbell Good Morning
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 12 Reps
Day 2
Legs and Glutes
Est. 50 min
6 exercises
Barbell Deep Squat
3 Sets x 12 Reps
Barbell Clean Deadlift
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 24 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Day 3
Tris and Chest
Est. 48 min
8 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Day 4
Shoulders
Est. 30 min
5 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Day 5
Core and Cardio
Est. 45 min
7 exercises
Air Bike
3 Sets x 24 Reps
Weighted Side Bend
3 Sets x 24 Reps
Sit-Up
3 Sets x 16 Reps
Leg Pull-In
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Crunch
3 Sets x 30 Reps
Plank
3 Sets
