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BMF2018
General
Intermediate
Dumbbell
Plan Details
The BMF2018 routine by BiancaFiorentinoSlotfeldt is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 68 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Medicine Ball Chest Pass
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Day 2
Shoulders, Hams and Abs
Est. 131 min
20 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable upright rear delts
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Upright Barbell row
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell 90 degree lateral raise
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Hamstring Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell stiff-legged single deadlift
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Day 2
Arms
Est. 175 min
22 exercises
Dumbbell Alternating Bicep Curl
10 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
10 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Crunch Kneeling Rotation
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Bicep Curl (Supine)
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
obliques on hypertext
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Day 3
Back
Est. 161 min
25 exercises
Kneeling Wide Lat Pull w/ front and back alt
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Lying lat pulldowns
3 Sets x 12 Reps
smith straddle row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Static single dumbbell straight arm external rotation
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell Alternating Reverse Fly
3 Sets x 12 Reps
lying incline row+fly+raise
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Crunch
3 Sets x 12 Reps
Day 4
Legs
Est. 136 min
21 exercises
Smith Machine Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Standing Leg Curl
3 Sets x 12 Reps
Sissy Squat
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
cable straight kick backs
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
obliques on hypertext
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
standing cable obliques
3 Sets x 12 Reps
Day 4
Minneapolis
Est. 114 min
16 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Rear Lateral Raise
3 Sets x 12 Reps
Cable V-Bar Row
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Day 6
Abs Circuit
Est. 24 min
6 exercises
Bird Dog
3 Sets x 12 Reps
Side plank w/ arm raise
3 Sets x 12 Reps
Jack knife UL
3 Sets x 12 Reps
Air bike
3 Sets x 12 Reps
Leg lifts
3 Sets x 12 Reps
Hip Dips
3 Sets x 12 Reps
Day 7
Shoulder 500
Est. 96 min
5 exercises
Dumbbell Bent-Over Reverse Fly
10 Sets x 12 Reps
Dumbbell Lateral Raise
10 Sets x 12 Reps
Dumbbell One-Arm Front Raise
10 Sets x 12 Reps
Dumbbell Upright Row
10 Sets x 12 Reps
Dumbbell Alternating Arnold Press
10 Sets x 12 Reps
