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Mad Skills Workout
General
Advanced
Dumbbell
Plan Details
The Mad Skills Workout routine by Yusha.VanRensburg is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Biceps
Est. 51 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Tue
Ab's & Cardio
Est. 40 min
6 exercises
Dumbbell Side Bend
3 Sets x 20 Reps
Stability Ball Oblique Curl
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Indoor Cycling
1 Set
Wed
Back & Shoulders
Est. 51 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Thu
Ab's & Cardio
Est. 41 min
6 exercises
Dumbbell Side Bend
3 Sets x 20 Reps
Side Bridge
6 Sets
Crunch
3 Sets x 20 Reps
Janda Sit-Up
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Indoor Cycling
1 Set
Fri
Chest & Biceps
Est. 51 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Sat
Legs & Triceps
Est. 65 min
7 exercises
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 30 Reps
Sun
Back & Shoulders
Est. 49 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
