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daily efficiency (current routine)
AUDIO TIP
General
Intermediate
None
Plan Details
The daily efficiency (current routine) routine by k.akshay. is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
for project francis
Routine detail
Mon
Push 1
Est. 0 min
4 exercises
Dumbbell Bench Press
3 Sets x 13,9,5 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 9,6,6 Reps
Dumbbell Seated AD Press
3 Sets x 5,6,17 Reps
Tue
Pull 1
Est. 0 min
7 exercises
Dumbbell Bent-Over Row
3 Sets x 20,15,15 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Incline Hammer Curl
2 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
DB Tripod Row (Pronated)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 14,8,8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 12 Reps
Wed
Leg Day 1
Est. 0 min
7 exercises
Dumbbell Bulgarian Split Squat
3 Sets x 18,20,20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8,4,4 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Tib Raise
3 Sets x 12 Reps
Bridge
3 Sets
Leg Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Thu
Push Day 2
Est. 0 min
4 exercises
Dumbbell Incline Bench Press
3 Sets x 15,16,16 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
DB Lying One Arm Skullcrusher
3 Sets x 3,4,4 Reps
Dumbbell Seated AD Press
3 Sets x 5,6,6 Reps
Fri
Pull 2
Est. 0 min
7 exercises
Dumbbell Bent-Over Row
3 Sets x 17,11,11 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Incline Hammer Curl
2 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10,11,11 Reps
DB Tripod Row (Pronated)
3 Sets x 12 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 12 Reps
Sat
Leg 2
Est. 0 min
7 exercises
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Tib Raise
3 Sets x 12 Reps
Bridge
3 Sets
Leg Raise
3 Sets x 9,12,12 Reps
Air Bike
3 Sets x 12 Reps
Sun
Rotator Cuff
Est. 0 min
3 exercises
Cable Rope Face Pull
2 Sets x 14,16 Reps
Cable External Rotation
2 Sets x 11,14 Reps
Band Overhead Y Raise
2 Sets x 7,5 Reps
