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Mixing it Up. Keeping it Fresh.
General
Advanced
Dumbbell
Plan Details
The Mixing it Up. Keeping it Fresh. routine by arizonius is a 13 day workout plan. It is an advanced level plan to achieve general fitness goals.
Get off the desk and couch and be active.
Routine detail
Mon
Treadmill
Est. 62 min
1 exercise
Treadmill Running
2 Sets
Tue
Anytime Full Body
Est. 240 min
40 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Plank
3 Sets
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Superman
3 Sets
Dumbbell Front Raise
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Bicep Curl With Stork Stance
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Back Extension
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 Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Dumbbell Single-Leg Cobra
3 Sets x 8 Reps
Band Quad Stretch
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Wed
Treadmill
Est. 62 min
1 exercise
Treadmill Running
2 Sets
Thu
Anytime Full Body
Est. 239 min
37 exercises
Ab Draw Leg Slide
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
Barbell Squat
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Superman
3 Sets
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Bicep Curl With Stork Stance
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Fri
Treadmill
Est. 62 min
1 exercise
Treadmill Running
2 Sets
Any
Anytime Upper Body Lift
Est. 178 min
30 exercises
Crunch
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Plank
2 Sets
Dumbbell Fly
2 Sets x 10 Reps
Back Hyperextension
2 Sets x 10 Reps
Cable Rope Seated Row
2 Sets x 10 Reps
Parallel Bar Hip Raise
2 Sets x 10 Reps
Machine Back Extension
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Bench Dip
2 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Weight Plate Reverse Curl
2 Sets x 10 Reps
Any
AT Shoulders, Back, and Arms
Est. 158 min
30 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Push-Up
2 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Sit-Up
2 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 10 Reps
Dumbbell Rear Deltoid Row
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
2 Sets x 10 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
2 Sets x 8 Reps
Dumbbell Reverse Fly
2 Sets x 10 Reps
Weight Plate Reverse Curl
2 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
2 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 10 Reps
Any
AT Legs, Chest, and Abs
Est. 182 min
29 exercises
Machine Hip Adduction
3 Sets x 8 Reps
Cross Leg Erector Spinae
3 Sets
Hanging Knee Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Band Quad Stretch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
Kettlebell Windmill
3 Sets x 8 Reps
Single-Leg Stance
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Any
Mountain Bike
Est. 62 min
1 exercise
Mountain Biking
2 Sets
Any
Spin
Est. 62 min
1 exercise
Indoor Cycling
1 Set
Any
Yoga
Est. 62 min
1 exercise
Yoga
2 Sets
Any
Road Biking
Est. 62 min
1 exercise
Road Cycling
2 Sets
Any
Boot Camp
Est. 62 min
1 exercise
Aerobics
1 Set
