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Kristan Workout Routine
General
Intermediate
Dumbbell
Plan Details
The Kristan Workout Routine routine by joshb932g is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Workout A
Est. 71 min
10 exercises
Elliptical Training
1 Set
Box Jump Multiple Response
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Jump Squat
4 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12 Reps
Machine Inverted Row
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Mon
Morning Cardio
Est. 47 min
1 exercise
Elliptical Training
1 Set
Tue
Chest and Triceps
Est. 82 min
12 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Wed
Workout B
Est. 81 min
12 exercises
Step Machine
1 Set
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Barbell Lateral Lunge
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Bridge
3 Sets
Push-Up
3 Sets x 12 Reps
Toe Touches
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Wed
Morning cardio
Est. 47 min
1 exercise
Running
1 Set
Thu
Back and biceps
Est. 82 min
12 exercises
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable V-Bar Row
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 12 Reps
Fri
Workout C
Est. 85 min
11 exercises
Dumbbell Step-Up
3 Sets x 14 Reps
Dumbbell Lunge
3 Sets x 14 Reps
Barbell Squat (Wide Stance)
4 Sets x 10 Reps
Barbell Side Split Squat
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Donkey Calf Raise
4 Sets x 16 Reps
Cable Pull Through
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Cable One-Arm Side Bend
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Fri
Morning Cardio
Est. 2 min
1 exercise
Insanity
1 Set
Sat
Stretching and yoga
Est. 63 min
2 exercises
Yoga
1 Set
Pilates
1 Set
Sun
Shoulders
Est. 48 min
7 exercises
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
triple threat
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell External Rotation
3 Sets x 12 Reps
