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Summer2018
General
Intermediate
Dumbbell
Plan Details
The Summer2018 routine by Dallas_G._Wilfong_III is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push
Est. 67 min
10 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
L-Sit
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Windshield Wipers
3 Sets x 8 Reps
Day 2
Pull
Est. 47 min
7 exercises
T Bar Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Marine Abs (crunch, rocking chair, left, right, clockwise, counterclockwise, v-up, bicycle)
3 Sets x 8 Reps
Day 3
Legs
Est. 97 min
13 exercises
Dynamic Warmup
5 Sets x 1 Reps
Treadmill Running
1 Set
Stability Ball Wall Squat
2 Sets x 20 Reps
Banded Sidesteps (Straight, squat, monster)
3 Sets x 2 Reps
Arm/Leg Alt. Extensions w/ Flair out
1 Set x 10 Reps
Bench Plank
3 Sets
Kettlebell Turkish Get-Up Lunge
2 Sets x 5 Reps
Stability Ball Bridge
3 Sets x 10 Reps
Curtsey with 5lbs Dumbell
2 Sets x 10 Reps
Single Leg Bowler Squat
2 Sets x 10 Reps
Hip Airplane
2 Sets x 5 Reps
Star Half Squats (on foam)
2 Sets x 15 Reps
Single Leg Hip Hinge
2 Sets x 10 Reps
