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Back to basics
General
Intermediate
Dumbbell
Plan Details
The Back to basics routine by chri4148 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Bryst, skulder, triceps, mave
Est. 57 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Tue
Ben, ryg, biceps
Est. 56 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Thu
Bryst, skulder, triceps, mave
Est. 57 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Fri
Ben, ryg, biceps
Est. 56 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
