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3 days dumbbell training & 2 days running by M. Dadjoo
General
Intermediate
Dumbbell
Plan Details
The 3 days dumbbell training & 2 days running by M. Dadjoo routine by mdadjoo is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 days Dumbbell all body parts & 2 days Running for cardio
Routine detail
Mon
Running
Est. 62 min
1 exercise
Running
1 Set
Tue
Back & Biceps
Est. 66 min
10 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 8 Reps
Thu
Deltoids & Abdominal
Est. 43 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front 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
Fri
Group Running
Est. 62 min
1 exercise
Running
1 Set
Sun
Chest & Triceps
Est. 64 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
