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2017 week 1
General
Intermediate
Dumbbell
Plan Details
The 2017 week 1 routine by Lili_33 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
cardio and weight training
Routine detail
Mon
Chest and shoulders
Est. 66 min
10 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Tue
Cardio
Est. 62 min
1 exercise
Walking
1 Set
Wed
Back and abs
Est. 61 min
10 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Reverse Lunge Crossover
3 Sets x 8 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Thu
Cardio
Est. 62 min
1 exercise
Aerobics
1 Set
Fri
Glutes and Legs
Est. 64 min
10 exercises
Glute Kickback
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Bridge
3 Sets
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Sat
Arms and abs
Est. 63 min
10 exercises
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
