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John and Mike Get Ripped
General
Beginner
Dumbbell
Plan Details
The John and Mike Get Ripped routine by maddizzle178 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chesticles and Tricepticles
Est. 45 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Day 2
Backtits, Biceptions, and Forearmeries
Est. 32 min
8 exercises
Dumbbell Concentration Curl
3 Sets x 12,15,12 Reps
Dumbbell Bent-Over Row
3 Sets x 12,15,12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,15,12 Reps
Dumbbell Deadlift
3 Sets x 12,15,12 Reps
Dumbbell Preacher Curl
3 Sets x 12,15,12 Reps
Back Hyperextension
3 Sets x 12,15,12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12,15,12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12,15,12 Reps
Day 3
Legos and Shoulderinos
Est. 49 min
8 exercises
Dumbbell Seated Front Raise (Hammer)
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 10 Reps
Bridge
3 Sets
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Iron Cross
3 Sets x 10 Reps
