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Persian
General
Intermediate
Dumbbell
Plan Details
The Persian routine by behzad3x23 is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Shoulder and abs
Est. 160 min
13 exercises
Dumbbell Deltoid Raise
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Dumbbell Lateral Raise
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Dumbbell Upright Row
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Dumbbell Front Raise
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Dumbbell Shoulder Press
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Push-Up
1 Set x 30 Reps
Day 2
Tricep and leg
Est. 210 min
14 exercises
Dumbbell Bent-Over Tricep Extension
5 Sets x 20 Reps
Dumbbell Squat
5 Sets x 20 Reps
Dumbbell Press (Close Grip)
5 Sets x 20 Reps
Dumbbell Squat
5 Sets x 20 Reps
Tricep Push-Up
5 Sets x 12 Reps
Dumbbell Squat
5 Sets x 20 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 20 Reps
Dumbbell Squat
5 Sets x 20 Reps
Dumbbell Decline Tricep Extension
5 Sets x 20 Reps
Dumbbell Squat
5 Sets x 20 Reps
Tricep Push-Up
5 Sets x 20 Reps
Dumbbell Squat
5 Sets x 20 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
5 Sets x 20 Reps
Dumbbell Squat
5 Sets x 20 Reps
Day 3
Cardio
Est. 125 min
2 exercises
Push-Up
1 Set x 30 Reps
Running
1 Set
Day 4
plank and hex
Est. 153 min
15 exercises
Pull-Up
5 Sets x 4 Reps
Plank
5 Sets
Push-Up
5 Sets x 20 Reps
Plank
5 Sets
Pull-Up
5 Sets x 4 Reps
Plank
5 Sets
Dumbbell Deep Push-Up
5 Sets x 20 Reps
Plank
5 Sets
Pull-Up
5 Sets x 4 Reps
Plank
5 Sets
Push-Up (Close Hand)
5 Sets x 20 Reps
Plank
5 Sets
Pull-Up
5 Sets x 4 Reps
Plank
5 Sets
Push-Up (Wide Hand)
5 Sets x 20 Reps
Day 5
Bicep and chest
Est. 237 min
16 exercises
Dumbbell Rotational Curl
5 Sets x 20 Reps
Dumbbell Fly
5 Sets x 20 Reps
Dumbbell Zottman Curl
5 Sets x 20 Reps
Dumbbell Bench Press (Palms in)
5 Sets x 20 Reps
Dumbbell High Curl
5 Sets x 20 Reps
Dumbbell Bench Press
5 Sets x 20 Reps
Dumbbell Hammer Curl
5 Sets x 20 Reps
Dumbbell Rotational Curl
5 Sets x 12 Reps
Push-Up (Close Hand)
5 Sets x 20 Reps
Dumbbell High Curl
5 Sets x 20 Reps
Dumbbell Seated Bicep Curl
5 Sets x 20 Reps
Dumbbell Deep Push-Up
5 Sets x 20 Reps
Dumbbell Bench Press
5 Sets x 20 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Dumbbell Rotational Curl
5 Sets x 20 Reps
Dumbbell Zottman Curl
5 Sets x 20 Reps
Day 6
Forarm and abs
Est. 194 min
16 exercises
Kneeling Forearm Stretch
1 Set
Crunch
5 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Dumbbell Bicep Curl (Reverse Grip)
5 Sets x 20 Reps
Dumbbell Bicep Curl (Reverse Grip)
5 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Dumbbell Bicep Curl (Reverse Grip)
5 Sets x 20 Reps
Crunch
5 Sets x 20 Reps
Day 7
cardio
Est. 126 min
2 exercises
Push-Up
1 Set x 30 Reps
Running
1 Set
Day 8
plank and hex
Est. 153 min
15 exercises
Pull-Up
5 Sets x 4 Reps
Plank
5 Sets
Push-Up
5 Sets x 20 Reps
Plank
5 Sets
Pull-Up
5 Sets x 4 Reps
Plank
5 Sets
Dumbbell Deep Push-Up
5 Sets x 20 Reps
Plank
5 Sets
Pull-Up
5 Sets x 4 Reps
Plank
5 Sets
Push-Up (Close Hand)
5 Sets x 20 Reps
Plank
5 Sets
Pull-Up
5 Sets x 4 Reps
Plank
5 Sets
Push-Up (Wide Hand)
5 Sets x 20 Reps
Day 9
rest
Est. 0 min
0 exercises
This day is empty
