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My Lifting Routine
General
Intermediate
Dumbbell
Plan Details
The My Lifting Routine routine by MamaDawn is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is my current lifting routine. I start each workout with a warm up and end with HIIT.
Routine detail
Day 1
Back, Biceps, Forearms
Est. 38 min
6 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Lat Pull Down
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Day 2
Chest, Shoulders, Triceps
Est. 58 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 3
Hamstrings, Quads, Calves, Glutes
Est. 58 min
9 exercises
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
