TUFFer rebuild by LiftHeavyWeights & NewAgainPam
General
Intermediate
Dumbbell
Plan Details
The TUFFer rebuild by LiftHeavyWeights & NewAgainPam routine by LiftHeavyWeights is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is 8 weeks with 2 phases. Phase 1 Want to make your weak side stronger? Get TUFFer! Weeks 1-4 uses 1 dumbbell to help fix this imbalance, improve performance and reduce injuries. Choose a weight that enables you to do all the exercises in the circuit. Instructions for weeks 1-4: using 1 DB, perform each exercise for 60 seconds, switching sides at the halfway mark, then take a 30 second rest. Schedule for week Circuit rest or cardio Circuit Rest or cardio Circuit Phase 2 Are you ready to concentrate on different areas of the body? Weeks 5-8 allows you to do just that. Instructions for weeks 5-8: Choose challenging weights to do each of the sets. Schedule for week Chest, Shoulders, Triceps Rest or cardio Back, Biceps Rest or cardio Legs, Abs
Routine detail
Day 1
Chest/Shoulders/Triceps (wks 5-8)
Est. 46 min
6 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 1
1 DB Circuit (wks 1-4)
Est. 63 min
22 exercises
Exercise Dome Push-Up
1 Set x 15 Reps
Dumbbell Plie Squat
1 Set x 10 Reps
Dumbbell One-Arm Row
1 Set x 15 Reps
Kettlebell One-Arm Push Press
1 Set x 8 Reps
Dumbbell Walking Lunge
1 Set x 8 Reps
Dumbbell One-Arm Bicep Curl
1 Set x 10 Reps
Dumbbell Wood Chop
1 Set x 8 Reps
Dumbbell Bicep Curl Step-Up
1 Set x 6 Reps
Dumbbell Seated One-Arm Tricep Extension
1 Set x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
1 Set x 10 Reps
Kettlebell Sumo High Pull
1 Set x 8 Reps
Exercise Dome Push-Up
1 Set x 10 Reps
Dumbbell Plie Squat
1 Set x 10 Reps
Dumbbell One-Arm Row
1 Set x 10 Reps
Kettlebell One-Arm Push Press
1 Set x 10 Reps
Dumbbell Walking Lunge
1 Set x 8 Reps
Dumbbell One-Arm Bicep Curl
1 Set x 10 Reps
Dumbbell Wood Chop
1 Set x 8 Reps
Dumbbell Bicep Curl Step-Up
1 Set x 6 Reps
Dumbbell Seated One-Arm Tricep Extension
1 Set x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
1 Set x 10 Reps
Kettlebell Sumo High Pull
1 Set x 8 Reps
Day 3
Back/Biceps (wks5-8)
Est. 53 min
8 exercises
Kettlebell Renegade Row
4 Sets x 4 Reps
Pull-Up
3 Sets x 3 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Day 5
Legs/Abs (wks 5-8)
Est. 39 min
6 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Plank
3 Sets
