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Gym Workout
General
Intermediate
Dumbbell
Plan Details
The Gym Workout routine by MahadAhmed is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Cardio and Abs
Est. 75 min
6 exercises
Treadmill Running
1 Set
Air Bike
3 Sets x 30 Reps
Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 30 Reps
Decline Crunch
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Tue
Chest, Triceps and Shoulders
Est. 75 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 16 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Wed
Back, Biceps and Legs
Est. 74 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Cable Seated 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
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 16 Reps
Thu
Cardio and Abs
Est. 75 min
6 exercises
Decline Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 30 Reps
Treadmill Running
1 Set
Crunch
3 Sets x 20 Reps
Air Bike
3 Sets x 30 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Fri
Chest, Triceps and Shoulders
Est. 75 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 16 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Sun
Back, Biceps and Legs
Est. 74 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Cable Seated 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
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 16 Reps
