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ICECUBE
AUDIO TIP
General
Intermediate
Body
Plan Details
The ICECUBE routine by OlineGuy is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Just my plan to gain muscle and lose some weight
Routine detail
Mon
ICY triceps and chest
Est. 0 min
9 exercises
Push-Up
1 Set
Bench Push-Up
1 Set
Push-Up (Wide Hand)
1 Set
Spider-Man push-up
1 Set
EZ Bar Incline Tricep Extension
4 Sets x 8 Reps
Dumbbell Decline Tricep Extension
4 Sets x 8 Reps
Tricep Push-Up
1 Set
Explosive push-up
1 Set
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Tue
Chilly Biceps and Abs
Est. 0 min
8 exercises
Air Bike
4 Sets x 30 Reps
Leg Raise
4 Sets x 10 Reps
Plank
3 Sets
Russian Twist
4 Sets x 14 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Spider Curl
4 Sets x 8 Reps
Weight Plate Reverse Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Wed
Chill cardio
Est. 0 min
6 exercises
Treadmill Running
2 Sets
Boxing
2 Sets
Walking
2 Sets
Stationary Bike
2 Sets
Kneeling Forearm Stretch
2 Sets
Modified Push-Up to Forearms
2 Sets x 10 Reps
Thu
Steely Back
Est. 0 min
7 exercises
Deadlift to Bicep Curl
4 Sets x 10 Reps
Barbell Row
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Superman
3 Sets
Seated Rotation
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Fri
Slippery Shoulders and Neck
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Pike Push-up
1 Set
Weight Plate Front Raise
4 Sets x 8 Reps
Decline Pike Push-up
1 Set
Dumbbell Lateral Raise (Prone)
4 Sets x 9 Reps
Sat
Chill Cardio and forearms
Est. 0 min
5 exercises
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Treadmill Running
2 Sets
Walking
2 Sets
Stationary Bike
2 Sets
Boxing
2 Sets
Sun
Leggy ICE
Est. 0 min
9 exercises
Barbell Clean
4 Sets x 8 Reps
Mountain Climber
4 Sets x 20 Reps
Bodyweight Squat
4 Sets x 15 Reps
Bodyweight Calf Raise
4 Sets x 25 Reps
Single-Leg Calf Raise
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Calf Raise On A Dumbbell
4 Sets x 20 Reps
Bridge
4 Sets
Quadricep Stretch
4 Sets x 8 Reps
