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Dumbbell and Barbell Routine
General
Intermediate
Dumbbell
Plan Details
The Dumbbell and Barbell Routine routine by StephenBantugan is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Abs
Est. 62 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Push-Up
4 Sets x 12 Reps
Crunch
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Barbell Side Bend
4 Sets x 15 Reps
Tue
Back
Est. 34 min
4 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Wed
Legs
Est. 65 min
7 exercises
Jump Squat
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Fri
Shoulder, Traps
Est. 40 min
5 exercises
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Sat
Arms, Abs
Est. 75 min
8 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated Wrist Curl
4 Sets x 20 Reps
Crunch
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Barbell Side Bend
4 Sets x 15 Reps
