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GET REKT
General
Intermediate
Dumbbell
Plan Details
The GET REKT routine by hoodeh is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Lose fat and gain muscle. Intermediate to Hardcore workout. If you are stuck this is a nice change up :)
Routine detail
Mon
Back & Triceps
Est. 42 min
5 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Tue
Chest & Biceps
Est. 42 min
6 exercises
Dumbbell Incline Bench Press (Palms in)
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 15 Reps
Bench Push-Up
2 Sets x 15 Reps
Dumbbell Fly
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Wed
Cardio
Est. 55 min
3 exercises
Treadmill Running
1 Set
Rowing
1 Set
Indoor Cycling
1 Set
Thu
Legs & Abs
Est. 43 min
6 exercises
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Front Squat
4 Sets x 10 Reps
Bodyweight Rear Lunge
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Plank
2 Sets
Dumbbell Walking Lunge
2 Sets x 10 Reps
Fri
Shoulders & Arms
Est. 35 min
5 exercises
Dumbbell Reverse Fly
3 Sets x 20 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 10 Reps
Barbell Bradford Rocky Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
