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Weekly Workout ??
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Weekly Workout ?? routine by nikkibs123 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 Day Workout Routine
Routine detail
Mon
CHEST
Est. 0 min
11 exercises
Shoulder Stretch
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Kettlebell Sumo High Pull
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Tue
BACK
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Machine Unilateral Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Wed
ARMS
Est. 0 min
8 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Thu
SHOULDERS
Est. 0 min
10 exercises
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated One-Arm Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Fri
LEGS
Est. 0 min
5 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
