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Caitlin's German body composition training*
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Caitlin's German body composition training* routine by cromano5 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
German body composition
Routine detail
Day 1
.
Est. 0 min
15 exercises
DB method
3 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Incline Bench Press
3 Sets x 20 Reps
Barbell Squat
3 Sets x 20 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 20 Reps
Barbell Deep Squat
3 Sets x 20 Reps
EZ Bar Close Grip Curl
3 Sets x 20 Reps
DB method
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 20 Reps
Curtsy Lunge
3 Sets x 20 Reps
Barbell Decline Pullover
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 2
.
Est. 0 min
7 exercises
DB method
3 Sets x 40 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 3
.
Est. 0 min
11 exercises
Dumbbell Plie Squat
3 Sets x 20 Reps
Barbell Tricep Extension (Supine)
3 Sets x 20 Reps
Barbell Deep Squat
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Dumbbell Squat
3 Sets x 20 Reps
Dumbbell Tate Press
3 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 20 Reps
Barbell Decline Bench Lunge
3 Sets x 20 Reps
Barbell Overhead Tricep Extension
3 Sets x 20 Reps
Barbell Single-Leg Squat
3 Sets x 20 Reps
Day 4
.
Est. 0 min
9 exercises
Barbell Romanian Deadlift
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
Dumbbell Shoulder Raise
3 Sets x 20 Reps
Forward Step-Up
3 Sets x 20 Reps
Barbell Curl
3 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 20 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Day 5
.
Est. 0 min
8 exercises
Barbell Side Split Squat
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Good Morning
3 Sets x 20 Reps
Dumbbell Step-Up
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 20 Reps
Kettlebell Goblet Squat
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Day 6
.
Est. 0 min
8 exercises
Dumbbell Lunge
3 Sets x 20 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 20 Reps
Dumbbell Squat
3 Sets x 20 Reps
Weight Plate Reverse Curl
3 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 20 Reps
Day 7
New Workout
Est. 0 min
8 exercises
Heel elevated squat
3 Sets x 20 Reps
Bench Hip Thrust
3 Sets x 20 Reps
Db FEET ELEVATED SINGLE LEG PAUSED GLUTE BRIDGE
3 Sets x 20 Reps
DB BULGARIAN SPLIT SQUAT
3 Sets x 20 Reps
Glute Kickback (Kneeling)
3 Sets x 20 Reps
FIRE HYDRANT
3 Sets x 20 Reps
HEEL ELEVATED 1¼ GOBLET SQUAT
3 Sets x 20 Reps
DB FRONT HEEL ELEVATED SPLIT SQUAT
3 Sets x 20 Reps
