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03-14
General
Intermediate
Dumbbell
Plan Details
The 03-14 routine by FIREREDTIGER is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Alternating upper and lower body workouts, alternate home Dumbell workout
Routine detail
Day 1
Lower Gym
Est. 24 min
6 exercises
Back Hyperextension
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Stability Ball Crunch
2 Sets x 30 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Day 2
Upper Gym
Est. 30 min
8 exercises
Barbell Bench Press
2 Sets x 12 Reps
Machine Assisted Chin-Up
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
N. Shrug Rot. Back
2 Sets x 14 Reps
Seated Wide Grip Cable Row
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 14 Reps
Ab Bicycle
2 Sets x 60 Reps
Dumbbell Decline Fly
2 Sets x 8 Reps
Day 3
Lower Home
Est. 20 min
6 exercises
Dumbbell Squat
3 Sets x 12 Reps
D Standing Calf Raise
3 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 14 Reps
D Sumo Squat
2 Sets x 12 Reps
Plank
2 Sets
Single Arm Swing
2 Sets x 12 Reps
Day 4
Upper Home
Est. 30 min
8 exercises
Perfect Pushup
2 Sets x 20 Reps
Dumbbell Bent-Over Row (Palms in)
2 Sets x 12 Reps
Dumbbell Hammer Shoulder Press
2 Sets x 12 Reps
Dumbbell Bent-Over Raise
2 Sets x 14 Reps
Dumbbell Fly
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 15 Reps
Scaption and Shrug
2 Sets x 20 Reps
Vertical leg crunch
2 Sets x 30 Reps
