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Flexible full body
General
Intermediate
Dumbbell
Plan Details
The Flexible full body routine by julianleon is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Dumbbell Focused
Est. 117 min
16 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
6 Sets
Treadmill Running
1 Set
Day 2
Barbell focused
Est. 96 min
14 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Stability Ball Weighted Sit-Up
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 3
Alt Exercise Focused
Est. 178 min
17 exercises
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Hanging Knee Raise Rotation
3 Sets x 15 Reps
Treadmill Running
1 Set
Running
3 Sets
Dumbbell Squat
3 Sets x 8 Reps
Day 4
Healing Day
Est. 77 min
12 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Bridge
3 Sets
Barbell Curl
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Hip Thrust
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Day 5
Anywhere
Est. 18 min
3 exercises
Push-Up
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Day 6
Stretching
Est. 11 min
2 exercises
Cross-Leg Side Stretch (Supine)
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
