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Silka
General
Intermediate
Dumbbell
Plan Details
The Silka routine by bolofit is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Klata , Triceps
Est. 43 min
6 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Wed
Back, Biceps,
Est. 51 min
8 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Concentration Curl
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Fri
Shoulders and forearm
Est. 46 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
Sat
basen
Est. 62 min
1 exercise
Swimming
1 Set
