Greek God

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Greek God - JEFIT

General

Intermediate

Dumbbell

Plan Details

The Greek God routine by norwegiansurfer is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Use kettlebell instead of dumbells.

Routine detail

Any

Day 1. Workout A

Est. 38 min

10 exercises

Pull-Up

1 Set x 8 Reps

Kettlebell Turkish Get-Up Squat

2 Sets x 4 Reps

Chin-Up with Knee Raise

1 Set x 8 Reps

Dumbbell Decline Bench Press

4 Sets x 12,8,8,8 Reps

Dumbbell Decline Fly

4 Sets x 12,8,8,8 Reps

Pull-Up

1 Set x 8 Reps

Dumbbell Pullover

4 Sets x 12,8,8,8 Reps

Chin-Up with Knee Raise

1 Set x 8 Reps

Barbell Military Press

4 Sets x 12,8,8,8 Reps

Pull-Up

1 Set x 8 Reps

Any

Day 3. Workout C

Est. 54 min

10 exercises

Pull-Up

1 Set x 12 Reps

Kettlebell Turkish Get-Up Squat

2 Sets x 4 Reps

Chin-Up with Knee Raise

1 Set x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly

4 Sets x 12 Reps

Pull-Up

1 Set x 12 Reps

Kettlebell Row

4 Sets x 12 Reps

Chin-Up with Knee Raise

1 Set x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Pull-Up

1 Set x 12 Reps

Any

Day 2. Workout B

Est. 45 min

9 exercises

Weighted Pull-Up

1 Set x 4 Reps

Barbell Glute Bridge

5 Sets x 5 Reps

Chin-Up with Knee Raise

1 Set x 4 Reps

Barbell Bench Press

4 Sets x 12,4,4,4 Reps

Weighted Pull-Up

1 Set x 4 Reps

Barbell Deadlift

4 Sets x 12,4,4,4 Reps

Chin-Up with Knee Raise

1 Set x 4 Reps

Weighted Tricep Dip

5 Sets x 5 Reps

Weighted Pull-Up

1 Set x 4 Reps

Any

Strenght Warm Up

Est. 13 min

5 exercises

Kettlebell One-Arm Swing

2 Sets x 5 Reps

Dumbbell Deep Push-Up

2 Sets x 5 Reps

Kettlebell Sumo High Pull

2 Sets x 5 Reps

Kettlebell Alternating Row

2 Sets x 5 Reps

Kettlebell Single-Leg Deadlift

2 Sets x 5 Reps

Any

Abs

Est. 19 min

5 exercises

Bench Weighted Decline Crunch

2 Sets x 10 Reps

Barbell Ab Rollout (Kneeling)

2 Sets x 10 Reps

Weight Plate Russian Twist

2 Sets x 10 Reps

Abdominal Pendulum

2 Sets x 10 Reps

Hanging Knee Raise

2 Sets x 10 Reps

Any

HIIT 4x4 min

Est. 32 min

1 exercise

Treadmill Running

3 Sets

Any

Guerrilla Cardio

Est. 14 min

1 exercise

Treadmill Running

3 Sets

Any

HIIT 6x4 min

Est. 42 min

1 exercise

Treadmill Running

3 Sets

Any

HIIT 4x8 min

Est. 52 min

1 exercise

Treadmill Running

3 Sets

Any

Swimming

Est. 37 min

1 exercise

Swimming

3 Sets

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Greek God

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