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Rob’s Strong Routine
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Rob’s Strong Routine routine by OrbJones is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is designed to be an ongoing routine. This is custom to what I like to do. Change as needed.
Routine detail
Mon
Huge Chests
Est. 0 min
6 exercises
Dumbbell Bench Press
3 Sets x 14 Reps
Dumbbell Fly
3 Sets x 14 Reps
Dumbbell Incline Bench Press
3 Sets x 14 Reps
Dumbbell Incline Fly
3 Sets x 14 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Tue
Burly Backs
Est. 0 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 14 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 14 Reps
Smith Machine Deadlift
4 Sets x 14 Reps
Dumbbell One-Arm Row
3 Sets x 14 Reps
Wed
Thicc Thighs
Est. 0 min
5 exercises
Machine Single-Leg Press
3 Sets x 14 Reps
Machine Single-Leg Calf Press
3 Sets x 14 Reps
Machine Single-Leg Extension
3 Sets x 14 Reps
Machine Single-Leg Curl
3 Sets x 14 Reps
Machine Ab Crunch
3 Sets x 14 Reps
Thu
Brawlic Shoulders
Est. 0 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 14 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 14 Reps
Dumbbell Seated Front Raise
3 Sets x 14 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 14 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 14 Reps
Dumbbell Side Bend
3 Sets x 14 Reps
Fri
Jacked Arms
Est. 0 min
7 exercises
Dumbbell Hammer Curl
3 Sets x 14 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 14 Reps
Dumbbell Press (Close Grip)
3 Sets x 14 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 14 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 14 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 14 Reps
