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Strength Routine (Heavy)(Dumbbell/Body Weight)
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Strength Routine (Heavy)(Dumbbell/Body Weight) routine by dhackler is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Bicep/Tricep
Est. 62 min
11 exercises
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
EZ Bar Reverse Curl
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 7 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 7 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 7 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 7 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 7 Reps
Dumbbell Preacher Curl
3 Sets x 7 Reps
Overhead Tricep Press
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 7 Reps
Day 2
Chest/Back
Est. 51 min
9 exercises
Dumbbell Deadlift
3 Sets x 7 Reps
Push-Up
3 Sets x 7 Reps
Dumbbell Incline Bench Row
3 Sets x 7 Reps
Dumbbell Bench Press
3 Sets x 7 Reps
Dumbbell Rotational Row
3 Sets x 7 Reps
Dumbbell Incline Bench Press
3 Sets x 7 Reps
Dumbbell One-Arm Row
3 Sets x 7 Reps
Dumbbell Fly
3 Sets x 7 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 3
Lower Body/Shoulder
Est. 66 min
12 exercises
Dumbbell Lunge
3 Sets x 7 Reps
Dumbbell Calf Raise
3 Sets x 7 Reps
Dumbbell Reverse Lunge
3 Sets x 7 Reps
Dumbbell Seated Arnold Press
3 Sets x 7 Reps
Dumbbell Squat
3 Sets x 7 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Dumbbell One-Arm Front Raise
3 Sets x 7 Reps
Glute Kickback (Kneeling)
3 Sets x 7 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 7 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 7 Reps
