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GymVille
General
Intermediate
Dumbbell
Plan Details
The GymVille routine by jamvillemusic is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Hamstrings/Glutes
Est. 22 min
3 exercises
Dumbbell Squat
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Mon
Upper Chest
Est. 22 min
3 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Tue
Back
Est. 21 min
3 exercises
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Tue
Triceps
Est. 20 min
3 exercises
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Wed
Lower Chest
Est. 22 min
3 exercises
Machine Fly
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Wed
Quads/Calves
Est. 19 min
3 exercises
Machine Leg Extension
3 Sets x 10 Reps
Bodyweight Wall Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Thu
Shoulders
Est. 21 min
3 exercises
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Thu
Biceps
Est. 22 min
3 exercises
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Fri
Forearms
Est. 20 min
3 exercises
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Wrist Circles
3 Sets x 10 Reps
Fri
Abs
Est. 25 min
3 exercises
Decline Crunch
3 Sets x 20 Reps
Plank
3 Sets
Leg Raise
3 Sets x 20 Reps
