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cnl
General
Advanced
Dumbbell
Plan Details
The cnl routine by Brizio79 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Banc. Alteres. Barre
Routine detail
Day 1
pecs et abdos 2
Est. 41 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 8 Reps
Day 2
pecs et abdos
Est. 64 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Bench Leg Pull-In
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 3
Epaules, bras, abdos
Est. 114 min
18 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated One-Arm Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Day 4
dos, abdos
Est. 57 min
9 exercises
Barbell Side Bend
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
One-Arm Hang
3 Sets
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 5
Abdos incliné
Est. 80 min
13 exercises
Decline Bench Ab Reach
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Decline Bench Knee Raise
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Decline Bench Alternating Leg Raise
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Decline Bench Alternating Knee Raise
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Day 6
Dev couche lourd
Est. 29 min
1 exercise
Barbell Bench Press
10 Sets x 8 Reps
Day 7
avant bras
Est. 45 min
7 exercises
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
