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justrobjr's Dumbbell/ Barbell
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The justrobjr's Dumbbell/ Barbell routine by justrobjr is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 5 day split I found on the interwebs. I’ve used it with other apps but this app seems to have to biggest selection on exercises and variations to select from in regards to available equipment. I had great results from in in the past and thought I’d share it here.
Routine detail
Mon
Shoulders
Est. 0 min
5 exercises
Barbell Military Press
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 12,10,8,8,6 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Tue
Back
Est. 0 min
5 exercises
Pull-Up
7 Sets x 12,11,10,9,8,7,6 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Wed
Chest, Triceps, Abs
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Tricep Press (Close Grip)
4 Sets x 12 Reps
Decline Crunch
1 Set
Thu
Biceps
Est. 0 min
5 exercises
Barbell Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Fri
Legs
Est. 0 min
4 exercises
Dumbbell Lunge
4 Sets x 5 Reps
Barbell Squat
6 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Calf Raise
8 Sets x 20 Reps
