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531 BBB
General
Intermediate
Dumbbell
Plan Details
The 531 BBB routine by andreasbruhn is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Incline Bench
Est. 47 min
5 exercises
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Day 2
Front Squat
Est. 53 min
6 exercises
Barbell Front Squat
3 Sets x 5 Reps
Barbell Deadlift
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 3
Military Press
Est. 46 min
5 exercises
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Day 4
Deadlift
Est. 57 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Front Squat
5 Sets x 10 Reps
Dragon Flag
5 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
