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Body Recomposition
General
Intermediate
Dumbbell
Plan Details
The Body Recomposition routine by jongilliam is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Body Recomposition routine - simultaneously lose fat and build muscle
Routine detail
Mon
Legs and Biceps
Est. 79 min
14 exercises
Dumbbell Jump Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Ski machine
1 Set
All Fours Quad Stretch
1 Set x 3 Reps
Quadricep Stretch
1 Set x 3 Reps
Runner's Stretch
1 Set x 3 Reps
World's Greatest Stretch
1 Set x 3 Reps
Tue
Glutes and abs
Est. 46 min
10 exercises
Glute Kickback
3 Sets x 10 Reps
Hip Abduction
3 Sets x 10 Reps
Knee Across the Body
3 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Ski machine
1 Set
Iron Cross Stretch
1 Set x 3 Reps
Lateral Stretch
1 Set x 3 Reps
Shell Stretch
1 Set x 3 Reps
Seated Overhead Stretch
1 Set x 3 Reps
Wed
Shoulders and traps
Est. 68 min
13 exercises
Chin-Up (Mixed Grip)
3 Sets x 3 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Abduction
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Ski machine
1 Set
Posterior Capsule Stretch
3 Sets
Shoulder Stretch
1 Set x 3 Reps
Side Wrist Pull
1 Set x 3 Reps
Upward Stretch
1 Set x 3 Reps
Thu
Triceps and Abs
Est. 63 min
12 exercises
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Ski machine
1 Set
Tricep Stretch
1 Set x 3 Reps
Tricep Side Stretch
1 Set x 3 Reps
Cross-Leg Side Stretch (Supine)
1 Set x 3 Reps
Kneeling Side Bend
1 Set x 3 Reps
Fri
Legs and Biceps 2
Est. 60 min
11 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Ski machine
1 Set
Bicep Stretch
1 Set x 3 Reps
Iron Cross Stretch
1 Set x 3 Reps
Mountain Climber
1 Set x 3 Reps
Sun
Chest, Back and Shoulders - 4 trisets
Est. 159 min
28 exercises
Ski machine
1 Set
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Isometric Chest Press
3 Sets x 1 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 10 Reps
Isometric Chest Press
3 Sets x 1 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 10 Reps
Isometric Chest Press
3 Sets x 1 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 10 Reps
Isometric Chest Press
3 Sets x 1 Reps
Dumbbell Decline Bench Press
1 Set x 30 Reps
Dumbbell One-Arm Row
1 Set x 30 Reps
Dumbbell Pullover
1 Set x 30 Reps
Bench Weighted Decline Crunch
1 Set x 12 Reps
Back Bend
3 Sets x 1 Reps
Dynamic Chest Stretch
3 Sets x 1 Reps
Upper Back Stretch
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 1 Reps
Kneeling Lat Stretch
3 Sets
Hip Stretch
3 Sets x 1 Reps
Ski machine
1 Set
