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Hall's Body Building
General
Intermediate
Dumbbell
Plan Details
The Hall's Body Building routine by jerco2 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine following the infamous Bro Split methodology. This routine focuses on balanced development of strength and mass. Monday through Wednesday are heavy lift days while Thursday through Saturday are light days.
Routine detail
Mon
Chest, Shoulders & Tri's
Est. 72 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Tue
Back & Bi's
Est. 91 min
14 exercises
Cable V Bar Pulldown
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Wed
Leg & Core day
Est. 107 min
17 exercises
Barbell Squat
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Lunge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Thu
Chest, Shoulders & Tri's
Est. 72 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Fri
Back & Bi's
Est. 91 min
14 exercises
Cable V Bar Pulldown
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Sat
Leg & Core day
Est. 107 min
17 exercises
Barbell Squat
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Lunge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Sun
Flexibility
Est. 62 min
1 exercise
Yoga
1 Set
