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Intermediate 3 months(Nov - Jan)
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General
Intermediate
Dumbbell
Plan Details
The Intermediate 3 months(Nov - Jan) routine by spike6421 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 months intermediate
Routine detail
Mon
Chest & shoulders
Est. 0 min
9 exercises
Treadmill Running
1 Set
Push-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Kettlebell One-Arm Snatch
3 Sets x 8 Reps
Elliptical Training
1 Set
Plank
3 Sets
Tue
Back & arms
Est. 0 min
7 exercises
Treadmill Running
1 Set
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Kettlebell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Plank
3 Sets
Elliptical Training
1 Set
Wed
New Workout
Est. 0 min
0 exercises
This day is empty
Thu
New Workout
Est. 0 min
8 exercises
Treadmill Running
1 Set
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Plank
3 Sets
Fri
Legs
Est. 0 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Elliptical Training
1 Set
Plank
3 Sets
Sat
New Workout
Est. 0 min
0 exercises
This day is empty
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
