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Gains and Losses
General
Intermediate
Dumbbell
Plan Details
The Gains and Losses routine by grunyin is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Back, Legs
Est. 43 min
12 exercises
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Dumbbell Decline Bench Press
2 Sets x 12 Reps
Machine Assisted Pull-Up
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Barbell Squat
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Calf Press
2 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 12 Reps
Wed
Shoulders, Triceps, Biceps
Est. 51 min
14 exercises
Machine Assisted Dip
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Barbell Bench Press (Close Grip)
2 Sets x 12 Reps
Barbell Tricep Extension
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Dumbbell Alternating Incline Curl
2 Sets x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Barbell Preacher Curl
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Fri
Chest, Back, Legs (2)
Est. 42 min
12 exercises
Barbell Bench Press
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Decline Bench Press
2 Sets x 12 Reps
Cable Mid Chest Crossover
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Back Hyperextension
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Barbell Squat
2 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Machine Hip Abduction
2 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 12 Reps
