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Week 1
General
Intermediate
Dumbbell
Plan Details
The Week 1 routine by mab434 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body
Est. 108 min
9 exercises
Rowing
3 Sets
Push-Up
3 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 2
Arms
Est. 40 min
6 exercises
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 3
Chest / legs
Est. 64 min
10 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Leg Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 4
Back
Est. 38 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Day 5
Abs Core & Shoulders
Est. 36 min
6 exercises
Air Bike
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Leg Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
