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Quick In and Out - DT
General
Intermediate
Body
Plan Details
The Quick In and Out - DT routine by deviltigger77 is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Shorter Version for Quick In/Out Combine a Cardio Day with a Workout Day
Routine detail
Day 1
Abs
Est. 18 min
4 exercises
Air Bike
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 20 Reps
Plank
2 Sets
Barbell Seated Twist
2 Sets x 20 Reps
Day 2
Chest and Back
Est. 17 min
4 exercises
Barbell Bench Press
2 Sets x 10 Reps
Push-Up
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Day 3
Shoulders and Glutes
Est. 16 min
4 exercises
Dumbbell One-Arm Arnold Press
2 Sets x 10 Reps
Barbell Military Press (Seated)
2 Sets x 10 Reps
Bodyweight Walking Lunge
2 Sets x 10 Reps
Bridge
2 Sets
Day 4
Arms
Est. 17 min
4 exercises
Dumbbell Bicep Curl (Supine Wide Grip)
2 Sets x 10 Reps
Dumbbell Reverse Concentration Curl
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Barbell Bicep Drag Curl
2 Sets x 10 Reps
Day 5
Cardio - Walking
Est. 32 min
1 exercise
Walking
1 Set
Day 6
Cardio - Cycling
Est. 32 min
1 exercise
Road Cycling
1 Set
Day 7
Cardio - Elliptical
Est. 32 min
1 exercise
Elliptical Training
1 Set
Day 8
Cardio - Rock Climbing Wall
Est. 2 min
1 exercise
Rock Climbing Wall
1 Set
