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GoG
General
Intermediate
Dumbbell
Plan Details
The GoG routine by jnange is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back
Est. 55 min
6 exercises
Push-Up
5 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Tue
Chest
Est. 73 min
6 exercises
Smith Machine Bench Press
8 Sets x 10 Reps
Barbell Bench Press
5 Sets x 4 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 12 Reps
Bench Dip
5 Sets x 15 Reps
Dumbbell Fly
5 Sets x 12 Reps
Wed
Legs
Est. 58 min
6 exercises
Barbell Deep Squat
7 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Thu
Shoulders
Est. 47 min
6 exercises
Machine Shoulder Press
7 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Sat
Arms
Est. 58 min
7 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 20 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Any
Abs
Est. 23 min
5 exercises
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Scissor Kick
4 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Any
Cardio
Est. 62 min
1 exercise
Elliptical Training
3 Sets
