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Standard Workout simonytam
General
Intermediate
Dumbbell
Plan Details
The Standard Workout simonytam routine is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper 1
13 exercises
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Day 2
Legs 1
11 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Day 3
Upper 2
13 exercises
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Day 4
Legs 2
11 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Day 5
Total Body
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
