sharkdogz at home routine - JEFIT

sharkdogz at home routine - JEFIT

sharkdogz at home routine banner

sharkdogz at home routine

AUDIO TIP

General

Advanced

Dumbbell

Plan Details

The sharkdogz at home routine routine by oneshot4 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

getting back to it in the new shark dog home gym to get the the right fitness needs that myself and people around me need

Routine detail

Any

biceps

Est. 54 min

8 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

3 Sets x 8 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

3 Sets x 8 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

3 Sets x 8 Reps

Any

back

Est. 81 min

12 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 8 Reps

Barbell Row Demonstration

Barbell Row

3 Sets x 8 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

3 Sets x 8 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 8 Reps

Barbell One-Arm Row Demonstration

Barbell One-Arm Row

3 Sets x 8 Reps

Deadlift to Bicep Curl Demonstration

Deadlift to Bicep Curl

3 Sets x 8 Reps

Any

chest

Est. 120 min

18 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

3 Sets x 8 Reps

Barbell Bench Press (Wide Grip) Demonstration

Barbell Bench Press (Wide Grip)

3 Sets x 8 Reps

Elevated Push-Up Demonstration

Elevated Push-Up

3 Sets x 8 Reps

Dumbbell Decline Press Demonstration

Dumbbell Decline Press

3 Sets x 8 Reps

Dumbbell Incline Fly With A Twist Demonstration

Dumbbell Incline Fly With A Twist

3 Sets x 8 Reps

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

3 Sets x 8 Reps

Any

shoulders

Est. 131 min

20 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 8 Reps

Barbell Push Press Demonstration

Barbell Push Press

3 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

3 Sets x 8 Reps

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

3 Sets x 8 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

3 Sets x 8 Reps

Dumbbell Cuban Press Demonstration

Dumbbell Cuban Press

3 Sets x 8 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 8 Reps

Any

triceps

Est. 138 min

21 exercises

Dip Demonstration

Dip

3 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

3 Sets x 8 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 8 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 8 Reps

Barbell Tricep Press (Supine) Demonstration

Barbell Tricep Press (Supine)

3 Sets x 8 Reps

Band Reverse Fly Demonstration

Band Reverse Fly

3 Sets x 8 Reps

Barbell Reverse Tricep Bench Press Demonstration

Barbell Reverse Tricep Bench Press

3 Sets x 8 Reps

Dumbbell Decline Tricep Extension Demonstration

Dumbbell Decline Tricep Extension

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Dumbbell Alternating Kickback Demonstration

Dumbbell Alternating Kickback

3 Sets x 8 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

3 Sets x 8 Reps

EZ Bar Incline Tricep Extension Demonstration

EZ Bar Incline Tricep Extension

3 Sets x 8 Reps

Any

legs

Est. 196 min

30 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 8 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 8 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 8 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

3 Sets x 8 Reps

Jump Squat Demonstration

Jump Squat

3 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 8 Reps

Barbell Hack Squat Demonstration

Barbell Hack Squat

3 Sets x 8 Reps

Barbell Clean Demonstration

Barbell Clean

3 Sets x 8 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets x 8 Reps

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge

3 Sets x 8 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

3 Sets x 8 Reps

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

3 Sets x 8 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

3 Sets x 8 Reps

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

3 Sets x 8 Reps

All Fours Quad Stretch Demonstration

All Fours Quad Stretch

3 Sets x 8 Reps

Bodyweight Wall Squat Demonstration

Bodyweight Wall Squat

3 Sets x 8 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

3 Sets x 8 Reps

Kettlebell Hang Clean Demonstration

Kettlebell Hang Clean

3 Sets x 8 Reps

Dumbbell Bench Squat Demonstration

Dumbbell Bench Squat

3 Sets x 8 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

3 Sets x 8 Reps

Band Calf Raise Demonstration

Band Calf Raise

3 Sets x 8 Reps

Knee Circles Demonstration

Knee Circles

3 Sets x 8 Reps

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

3 Sets x 8 Reps

Barbell Clean Pull Demonstration

Barbell Clean Pull

3 Sets x 8 Reps

Wall Calf Stretch Demonstration

Wall Calf Stretch

3 Sets x 8 Reps

Single-Leg Squat Demonstration

Single-Leg Squat

3 Sets x 8 Reps