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back to basics
General
Advanced
Dumbbell
Plan Details
The back to basics routine by joe.sobus is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
phase 2 core
Est. 95 min
19 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
rest
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
rest
1 Set x 1 Rep
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
rest
1 Set x 1 Rep
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
rest
1 Set x 1 Rep
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Mon
cover model workout
Est. 52 min
8 exercises
Dumbbell Squat
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Superman
3 Sets
Crunch
3 Sets x 15 Reps
Mon
vero core workout
Est. 42 min
8 exercises
Dumbbell Squat
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Superman
3 Sets
Crunch
3 Sets x 10 Reps
Mon
stage 3 core
Est. 50 min
5 exercises
Dumbbell Squat
5 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Jackknife Sit-Up
5 Sets x 8 Reps
Wed
phase 2 integrity workout
Est. 39 min
6 exercises
Dumbbell Step-Up
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Side Jacknife
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Wed
Integrity workout
Est. 38 min
7 exercises
Push-Up
3 Sets x 2 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Crunch
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Wed
vero integrity workout
Est. 41 min
7 exercises
Push-Up
3 Sets x 12 Reps
trx push up
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Wed
stage 3 integrity
Est. 42 min
7 exercises
Dumbbell Seated Arnold Press
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Machine Deltoid Raise
2 Sets x 15 Reps
Dumbbell Arnold Press
2 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise
2 Sets x 15 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
2 Sets x 15 Reps
Dumbbell Tricep Kickback
2 Sets x 15 Reps
