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Gym Routines
AUTOPLAYAUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Gym Routines routine by kmgs is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
General workouts.
Routine detail
Day 1
PF - Bicep & Shoulders
Est. 0 min
6 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Machine Bicep Curl
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 1
Biceps & Shoulders
Est. 0 min
11 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Band Lateral Raise
4 Sets x 8 Reps
Kettlebell Military Press
4 Sets x 8 Reps
EZ Bar Close Grip Curl
4 Sets x 8 Reps
Weight Plate Front Raise
4 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Band Shoulder Press
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Day 2
PF - Back & Abs
Est. 0 min
6 exercises
Back Hyperextension
4 Sets x 8 Reps
Band Reverse Fly
4 Sets x 8 Reps
Machine Back Extension
4 Sets x 8 Reps
Plank
4 Sets
Machine Ab Crunch
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Day 2
Back
Est. 0 min
17 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
4 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable V-Bar Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Band Reverse Fly
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Kettlebell Row
4 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Superman
3 Sets
Stability Ball Back Extension with Hands Behind Head
3 Sets x 8 Reps
Dumbbell Rear Row (Stability Ball)
3 Sets x 8 Reps
Day 3
PF - Chest & Triceps
Est. 0 min
6 exercises
Machine Inner Chest Press
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Day 3
Chest & Triceps
Est. 0 min
15 exercises
Barbell Bench Press
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Kettlebell Push-Up
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Band Cross-Over
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Kettlebell One-Arm Floor Press
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Day 4
PF - Leg Day
Est. 0 min
6 exercises
Smith Machine Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Day 4
Legs
Est. 0 min
14 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Band Good Morning
3 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
4 Sets x 8 Reps
Kettlebell One-Arm Swing
4 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
