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barbell and dumbbell 2er split home workout
General
Intermediate
Body
Plan Details
The barbell and dumbbell 2er split home workout routine by eckrem is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest,Shoulders,Trizeps,Abs
Est. 76 min
11 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Day 2
Leg,Back,Bizeps,Abs
Est. 85 min
12 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Day 5
Abs and Cardio
Est. 91 min
6 exercises
Air Bike
5 Sets x 16 Reps
Running
1 Set
Crunch
5 Sets x 16 Reps
Walking
1 Set
Reverse Crunch
5 Sets x 16 Reps
Leg Raise
5 Sets x 16 Reps
