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SEAN WATKINSON Personalized Fitness Plan
General
Intermediate
Dumbbell
Plan Details
The SEAN WATKINSON Personalized Fitness Plan routine by GrantJRichards is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
SEAN WATKINSON Personalized Fitness Plan.
Routine detail
Day 1
Chest, Triceps, Abs
Est. 47 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Elevated Push-Up
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 15 Reps
Plank
3 Sets
Day 2
Scheduled HIIT Cardio
Est. 32 min
1 exercise
Treadmill Running
1 Set
Day 3
Back, Bicep, Shoulder/Trap Work, Abs
Est. 44 min
7 exercises
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Superman
1 Set
Plank
1 Set
Day 4
Lowers: Glute, Quads, Hamstring, Calf
Est. 40 min
5 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Day 5
Secondary Upper Body, Abs
Est. 61 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Day 6
Scheduled HIIT Cardio
Est. 32 min
1 exercise
Treadmill Running
1 Set
