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summertime madness
General
Intermediate
Body
Plan Details
The summertime madness routine by jordanthegreat85 is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
add more reps/sets as desired
Routine detail
Mon
Upper Body Workout Day
Est. 46 min
8 exercises
Push-Up
3 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Mon
chest and triceps
Est. 58 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Tue
legs legs legs
Est. 64 min
10 exercises
Barbell Lunge
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Kettlebell Hang Clean
3 Sets x 10 Reps
Dumbbell Jump Squat
3 Sets x 10 Reps
Wed
weakness day
Est. 0 min
0 exercises
This day is empty
Wed
Lower Body Workout Day
Est. 39 min
7 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Thu
v back/bicep buster
Est. 60 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl With Stork Stance
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Fri
Abs & Core Workout Day
Est. 37 min
7 exercises
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Plank
3 Sets
Fri
weekend medley
Est. 63 min
11 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Sat
hallelujah
Est. 39 min
7 exercises
Oblique Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 10 Reps
Sun
worked hard /played hard ....back to reality
Est. 0 min
0 exercises
This day is empty
