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Work out
General
Intermediate
Dumbbell
Plan Details
The Work out routine by Mehmetrgn is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Day - Chest 2- Do this movement. https://www.youtube.com/watch?v=vvUMSiI98C8 3-https://www.youtube.com/watch?v=a-pcx8nEICY or https://www.youtube.com/watch?v=dsEfSsrgUQw at 5.56 4- Do this movement https://www.youtube.com/watch?v=6fzv84MSUkI or https://www.youtube.com/watch?v=dsEfSsrgUQw at 5.24 5-https://www.youtube.com/watch?v=NUVo0XDd4oc at 2.23 6- After getting tired of the complete push-ups, do half push-ups. Day 2 - Back 1-There are so many alternatives exercises for that in different forms. https://www.youtube.com/watch?v=roCP6wCXPqo 2- https://www.youtube.com/watch?v=sXsk1c-sccc 3-This movement is done at this position. https://www.youtube.com/watch?v=sqBdNAVoBQQ https://www.youtube.com/watch?v=sXsk1c-sccc 6-Do that movement on the floor like this one. https://www.youtube.com/watch?v=ieFKuQAGYIA 7-https://www.youtube.com/watch?v=39nodxOyHfA at 17.50 Day 3 - Leg 5- Body weight squad will be performed as 1 + 0.5 not just 1 https://www.youtube.com/watch?v=CFRRXEpUfGY at 11.25 6-https://www.youtube.com/watch?v=CFRRXEpUfGY at 12.45 Day 5 - Abs 2- 2nd abs exercise is Opposite Knee to Elbow https://www.youtube.com/watch?v=fgzFavry8EE 7-Do as many sit ups as you can each set count down to 5 then start again. You should get a support for your feet when you do sit ups. Day - 6 - Arm If you have a hard time at the 4th and 5th exercises with 2 dumbells, you can perform that with just 1 dumbell. Resource: https://www.youtube.com/watch?v=tYMW-9RvPDY 7-Supinate the dummbells https://www.youtube.com/watch?v=JJAxStcNZeo at 4.15
Routine detail
Mon
Chest
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 10 Reps
Cable Flat Bench Fly
4 Sets x 10 Reps
Dumbbell Shoulder Raise
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Drop Push-Up
4 Sets x 10 Reps
Tue
Back
6 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Wed
Leg
6 exercises
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Bodyweight Single-Leg Calf Raise
4 Sets x 10 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Bodyweight Squat
4 Sets x 10 Reps
Jump Squat
4 Sets x 10 Reps
Thu
Dumbbell Alternating Lateral Raise on Stability Ball
7 exercises
Dumbbell Alternating Lateral Raise (Stability Ball)
4 Sets x 10 Reps
Dumbbell Kneeling Lateral Raise (Stability Ball)
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Hammer Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Press
4 Sets x 10 Reps
Dumbbell Arnold Press
4 Sets x 10 Reps
Fri
Back
5 exercises
Reverse Crunch
4 Sets x 8 Reps
Side Plank
4 Sets x 8 Reps
Cross Body Crunch
4 Sets x 8 Reps
Frog Sit-Up
4 Sets x 8 Reps
Sit-Up
1 Set x 100 Reps
Sat
Arm
9 exercises
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
