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stefans concrete workout
Bulking
Intermediate
Dumbbell
Plan Details
The stefans concrete workout routine by stefank123 is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Circuit training was designed to perform a set amount of exercises in a row (circuit) without any rest in between each set of the exercise. In this JEFIT Dumbbell Circuit Routine, the main focus upon this routine is to build strength and increase muscle endurance but also maintaining a lean physique. You will be targeting all of the main muscle group through 8 various multijoint exercises that help strengthen and build the muscles. The key to any circuit training routine is to make sure that you do not rest in between sets or in between exercises until you complete all of the exercises in the circuit. This will keep your metabolic rate up ensuring that you burn as many calories as possible without sacrificing strength. *** Notes : When performing circuit training, you want to make sure that you are using a weight on the dumbbell that you are able to perform all of the required weight/sets and circuits that have been set. If you use a weight that you are unable to manage, you can possibly injure yourself or not get the full benefit of performing this circuit routine. <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Mon
Chest every second week
Est. 82 min
8 exercises
Jump Rope
1 Set
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Tue
Dumbbell Full Body Circuit
Est. 91 min
9 exercises
Jump Rope
1 Set
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Wed
Back shoulders
Est. 109 min
11 exercises
Jump Rope
1 Set
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell One-Arm Row
4 Sets x 12 Reps
Thu
Bit more all body
Est. 75 min
9 exercises
Jump Rope
1 Set
Weight Plate Front Raise
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,8 Reps
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Fri
Chest day
Est. 90 min
9 exercises
Jump Rope
1 Set
Push-Up
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Sun
bicep Sunday
Est. 78 min
8 exercises
Jump Rope
1 Set
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Zottman Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Any
Chill bicep
Est. 139 min
10 exercises
Jump Rope
1 Set
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Jump Rope
4 Sets
Any
Core
Est. 50 min
7 exercises
Jump Rope
1 Set
Air Bike
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Plank
2 Sets
Sit-Up
4 Sets x 12 Reps
Dumbbell Side Bend
2 Sets x 12 Reps
Weighted Crunch
4 Sets x 12 Reps
