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90 Min per day
AUTOPLAY
Sport
Advanced
Dumbbell
Plan Details
The 90 Min per day routine by prajwal11 is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
Push
Est. 98 min
12 exercises
Push-Up
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Bend Over lateral raise
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Dumbbell Incline Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Tue
Pull
Est. 75 min
9 exercises
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Wed
Leg
Est. 83 min
10 exercises
Smith Machine Split Squat
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
Sit-Up
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Plank
4 Sets
Thu
Push 2
Est. 96 min
11 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Pushup on shoulder
4 Sets x 8 Reps
triangle push up
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Fri
Pull 2
Est. 83 min
10 exercises
Pull-Up
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Rear Delt Row
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Sat
Legs 2
Est. 78 min
9 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Plank
4 Sets
Side Plank
4 Sets x 8 Reps
Reverse Crunch
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Sun
.
Est. 0 min
0 exercises
This day is empty
