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Back in track
General
Intermediate
Dumbbell
Plan Details
The Back in track routine by stru.luiz is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
My back in track routine which takes into account my disk hernias.
Routine detail
Mon
Chest/Triceps and Calves
Est. 47 min
6 exercises
Push-Up
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 30 Reps
Tue
Back, Biceps, and Abs
Est. 49 min
6 exercises
Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 12 Reps
Plank
3 Sets
Thu
Shoulders and Calves
Est. 53 min
6 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 30 Reps
Sit-Up
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Fri
Legs and Abs
Est. 39 min
6 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Plank
3 Sets
Cobra
3 Sets
