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Heavy
General
Beginner
Dumbbell
Plan Details
The Heavy routine by mwiechecki is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 37 min
5 exercises
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Dip
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 8,6,6,4 Reps
Barbell Incline Bench Press
4 Sets x 6,6,4,4 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Day 2
Back
Est. 35 min
5 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10,8,8,8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Deadlift
5 Sets x 6,6,6,4,4 Reps
Day 3
Arms
Est. 48 min
6 exercises
Machine Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Pushdown
4 Sets x 10 Reps
Standing Pulldowns
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell overhead extension
4 Sets x 10 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Legs
Est. 41 min
6 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Walking Lunge
2 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Squat
5 Sets x 8,8,8,6,4 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 10,8,6,6 Reps
Day 6
Shoulders
Est. 40 min
6 exercises
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10,8,6,6 Reps
Cable Reverse Fly
4 Sets x 10,10,8,8 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
