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summer ready 2017
General
Intermediate
Dumbbell
Plan Details
The summer ready 2017 routine by rickpolk is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
chest arms cardio
Est. 83 min
13 exercises
Elliptical Training
1 Set
3 Way Sit Up
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Treadmill Running
1 Set
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Treadmill Running
1 Set
Dumbbell Fly
4 Sets x 15 Reps
Treadmill Running
1 Set
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Treadmill Running
1 Set
Cable Shoulder Extension
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Tue
legs abs
Est. 74 min
14 exercises
Stationary Bike
1 Set
Mountain Climbers
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Standing Oblique Leg Lift
3 Sets x 10 Reps
bottom burpee
4 Sets x 10 Reps
Smith Machine Bench Squat
4 Sets x 10 Reps
Standing Pike Crunch
3 Sets x 10 Reps
Knee Tuck Jump
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Bodyweight Side Lunge
4 Sets x 10 Reps
full stretch sit up
3 Sets x 10 Reps
Glute Kickback (Kneeling)
4 Sets x 10 Reps
fire hydrants
4 Sets x 10 Reps
Wed
shoulders back
Est. 84 min
14 exercises
Elliptical Training
1 Set
Cross Body Crunch
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Treadmill Running
1 Set
Dumbbell Seated Press (Palms In)
4 Sets x 15 Reps
Treadmill Running
1 Set
Dumbbell Upright Row
4 Sets x 15 Reps
Treadmill Running
1 Set
Cable Seated Row
4 Sets x 15 Reps
Treadmill Running
1 Set
Dumbbell Deadlift
4 Sets x 15 Reps
Treadmill Running
1 Set
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Plank
1 Set
Thu
chest abs arms
Est. 100 min
16 exercises
Elliptical Training
1 Set
Cross Body Crunch
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Treadmill Running
1 Set
Toe Touches
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Treadmill Running
1 Set
V-Up
3 Sets x 10 Reps
Machine Seated Tricep Dip
4 Sets x 10 Reps
Single-Leg Bench Dip
4 Sets x 10 Reps
Treadmill Running
1 Set
Leg Raise with Hip Thrust
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Fri
legs abs
Est. 89 min
16 exercises
Stationary Bike
1 Set
Crunch
3 Sets x 10 Reps
Calf Extension
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Bodyweight Squat
3 Sets x 10 Reps
Smith Machine Wide Stance Squat
4 Sets x 10 Reps
Smith Machine Hack Squat Narrow Stance
4 Sets x 10 Reps
3 Way Sit Up
3 Sets x 10 Reps
Smith Machine Stiff Leg Deadlift Romanian
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
full stretch sit up
3 Sets x 10 Reps
Sat
back shoulders cardio
Est. 86 min
15 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Running
1 Set
Cable V Bar Pulldown
4 Sets x 10 Reps
Running
1 Set
Machine Seated Row
4 Sets x 10 Reps
Running
1 Set
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Running
1 Set
Dumbbell Cuban Press
4 Sets x 10 Reps
Running
1 Set
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Iron Cross
4 Sets x 10 Reps
