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M & S
General
Intermediate
Dumbbell
Plan Details
The M & S routine by edward.m.boucher is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
MS
Routine detail
Mon
Chest & Triceps
Est. 83 min
10 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 8 Reps
Single-Leg Bench Dip
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Clap Push-Up
3 Sets x 8 Reps
Cable Standing Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Tue
Back & Biceps
Est. 93 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 14 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 14 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Elliptical Training
1 Set
Barbell Bent-Over Row
3 Sets x 8 Reps
Thu
Shoulders & Abs
Est. 157 min
11 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Frog Sit-Up
4 Sets x 20 Reps
Crunch
4 Sets x 20 Reps
Plank
3 Sets
Clap Push-Up
3 Sets x 12 Reps
Elliptical Training
1 Set
Hanging Leg Raise
3 Sets x 8 Reps
Rowing
1 Set
Fri
Upper Body
Est. 122 min
8 exercises
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Walking
1 Set
