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My routine
General
Intermediate
Dumbbell
Plan Details
The My routine routine by rflyv is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest, shoulders & triceps
Est. 71 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Tue
Back & Biceps
Est. 58 min
7 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Wed
Legs & abs
Est. 58 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Cable Side Bend
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Thu
Chest, Shoulders & Triceps
Est. 77 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Fri
Biceps & Back
Est. 59 min
6 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Sun
Back & Biceps
Est. 59 min
6 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
