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Full Body Back in Shape
AUTOPLAYAUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Full Body Back in Shape routine by Sean Kirby is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Basic workout to get back into it. Make it as hard as you want. 5 day workout with a quick set of Cardio, and Abs after each workout.
Routine detail
Mon
chest and triceps
Est. 66 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Treadmill Running
1 Set
Tue
back and biceps
Est. 60 min
10 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Treadmill Running
1 Set
Wed
Cardio (Walking)/Rest
Est. 2 min
1 exercise
Walking
1 Set
Thu
legs
Est. 51 min
8 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Fri
shoulders
Est. 67 min
11 exercises
Barbell Incline Shoulder Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Treadmill Running
1 Set
