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Triathlon Strength*
Sport
Advanced
Dumbbell
Plan Details
The Triathlon Strength* routine by dalebigelow is a 15 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Day 1
Back/Biceps
Est. 34 min
9 exercises
Barbell Deadlift
4 Sets x 15,12,8,8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 15,12,8,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15,12,8 Reps
EZ Bar Curl
3 Sets x 15,12,8 Reps
Dumbbell Concentration Curl
6 Sets x 15,12,8,8,12,15 Reps
Side Bridge
2 Sets
Day 2
Shoulders/Core
Est. 40 min
12 exercises
Cable External Rotation
6 Sets x 15,12,8,8,12,15 Reps
Crunch
2 Sets x 25 Reps
Stability Ball Leg Lift
2 Sets x 20 Reps
Weight Plate Russian Twist
2 Sets x 20 Reps
Barbell Upright Row
6 Sets x 15,12,8,8,12,15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15,12,8 Reps
Dumbbell Lateral Raise (Prone)
6 Sets x 15,12,8,8,12,15 Reps
Dumbbell Shoulder Shrug
6 Sets x 15,12,8,8,12,15 Reps
Locust Pose
2 Sets x 10 Reps
Side Jacknife
2 Sets x 25 Reps
Dumbbell Reverse Fly
3 Sets x 15,12,8 Reps
Dumbbell Shoulder Abduction
3 Sets x 15,12,8 Reps
Day 2
Shoulders/Core
Est. 63 min
16 exercises
Dumbbell Shoulder Abduction
3 Sets x 15,12,8 Reps
Alternating Arm Cobra
2 Sets x 10 Reps
Side Jacknife
2 Sets x 25 Reps
Weight Plate Russian Twist
2 Sets x 20 Reps
Dumbbell Shoulder Shrug
6 Sets x 15,12,8,8,12,15 Reps
Locust Pose
2 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
4 Sets x 15,12,8,8 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,8 Reps
Dumbbell Upright Row
6 Sets x 15,12,8,8,12,15 Reps
Cable External Rotation
3 Sets x 15 Reps
Machine Ab Crunch
2 Sets x 20 Reps
Stability Ball Leg Lift
2 Sets x 20 Reps
V-Up
2 Sets x 26 Reps
Stability Ball Hundreds
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15,12,8 Reps
Crunch
2 Sets x 25 Reps
Day 3
Chest/Triceps
Est. 32 min
8 exercises
Dumbbell Bench Press
4 Sets x 15,12,8,8 Reps
Dumbbell Pullover on Stability Ball
6 Sets x 15,12,8,8,12,15 Reps
Dumbbell Seated Tricep Press
6 Sets x 15,12,8,8,12,15 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 15,12,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 15,12,8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15,12,8 Reps
Day 4
Back/Shoulders
Est. 61 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Side Bridge
3 Sets
Day 5
Legs
Est. 24 min
7 exercises
Machine Seated Leg Curl
3 Sets x 15,12,8 Reps
Stability Ball Leg Lift
2 Sets x 25 Reps
Dumbbell Lunge
3 Sets x 15,12,8 Reps
Calf Press On Leg Press
2 Sets x 25 Reps
Barbell Deep Squat
6 Sets x 15,12,8,8,12,15 Reps
Machine Leg Extension
3 Sets x 15,12,8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15,12,8 Reps
Day 6
Total Body/Core
Est. 72 min
16 exercises
Stability Ball Push-Up
2 Sets x 15 Reps
Crunch
2 Sets x 25 Reps
Cable Grip Lat Pulldown (Narrow Grip)
2 Sets x 12 Reps
Bench Leg Pull-In
2 Sets x 25 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Oblique Crunch
2 Sets x 25 Reps
Bench Dip
2 Sets x 12 Reps
Alternating Leg Bridge
2 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Dumbbell Decline Bench Press
2 Sets x 12 Reps
Barbell Deep Squat
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Cable External Rotation
2 Sets x 12 Reps
Day 7
Rest or Stretch
Est. 0 min
0 exercises
This day is empty
Day 8
Chest
Est. 38 min
8 exercises
Dumbbell Decline Bench Press
3 Sets x 15,12,8 Reps
Stability Ball Push-Up
3 Sets x 15 Reps
Plank
2 Sets
Dumbbell Pullover on Stability Ball
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 15,12,8,8 Reps
Cable Cross-Over
3 Sets x 15,12,8 Reps
Oblique Crunch
2 Sets x 25 Reps
Reverse Crunch
2 Sets x 25 Reps
Day 9
Shoulds
Est. 31 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 15,12,8 Reps
Cable External Rotation
3 Sets x 15,12,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15,12,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15,12,8 Reps
Weight Plate Russian Twist
2 Sets x 20 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 15,12,8 Reps
Dumbbell Shoulder Press
3 Sets x 15,12,8 Reps
Machine Ab Crunch
2 Sets x 25 Reps
Day 10
Back
Est. 22 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,8 Reps
Kettlebell Renegade Row
3 Sets x 15,12,8 Reps
Dumbbell One-Arm Row
3 Sets x 15,12,8 Reps
Pull-Up
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15,12,8,8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 15,12,8 Reps
Cable V Bar Pulldown
3 Sets x 15,12,8 Reps
Day 11
Arms
Est. 26 min
8 exercises
Bench Dip
3 Sets x 15,12,8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15,12,8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15,12,8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15,12,8 Reps
Oblique Crunch
2 Sets x 25 Reps
Dumbbell Seated Tricep Press
3 Sets x 15,12,8 Reps
EZ Bar Curl
3 Sets x 15,12,8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 25 Reps
Day 12
Legs/Core
Est. 34 min
9 exercises
Barbell Bulgarian Split Squat
3 Sets x 15,12,8 Reps
Machine Seated Leg Curl
3 Sets x 15,12,8 Reps
Oblique Crunch
2 Sets x 25 Reps
Weight Plate Rotation
2 Sets x 20 Reps
Barbell Squat
4 Sets x 15,12,8,8 Reps
Machine Leg Extension
3 Sets x 15,12,8 Reps
One Leg Wall Squat
2 Sets x 10 Reps
Side Bridge
2 Sets
Stability Ball Leg Lift
2 Sets x 20 Reps
Day 13
Total Body
Est. 70 min
16 exercises
Pull-Up
2 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 25 Reps
Dumbbell Fly
2 Sets x 12 Reps
Oblique Crunch
2 Sets x 25 Reps
Dumbbell Seated Tricep Press
2 Sets x 12 Reps
Seated Leg Tuck
2 Sets x 25 Reps
Weighted Bench Dip
2 Sets x 12 Reps
Weight Plate Russian Twist
2 Sets x 20 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Barbell Deep Squat
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Dumbbell Step-Up
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Seated Arnold Press
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Reverse Fly
2 Sets x 12 Reps
Day 14
Rest/Stretch
Est. 0 min
0 exercises
This day is empty
