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Weights + Cardio
General
Intermediate
Dumbbell
Plan Details
The Weights + Cardio routine by nickbuhagiar is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest + Biceps/Shoulders
Est. 35 min
6 exercises
Dumbbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Fly
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
EZ Bar Curl
4 Sets x 12,10,8,6 Reps
Weight Plate Front Raise
4 Sets x 12,10,8,6 Reps
Tue
Triceps and Legs
Est. 35 min
6 exercises
EZ Bar Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Tricep Press
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Wed
Biceps + Chest/Shoulders
Est. 41 min
7 exercises
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
EZ Bar Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12,10,8,6 Reps
Weight Plate Front Raise
4 Sets x 12,10,8,6 Reps
Thu
Back and Cardio
Est. 39 min
4 exercises
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Rowing
1 Set
Fri
Shoulders + Biceps/Chest
Est. 35 min
6 exercises
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Weight Plate Front Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
EZ Bar Curl
4 Sets x 12,10,8,6 Reps
