Triple Double
General
Intermediate
Dumbbell
Plan Details
The Triple Double routine by Gman2002 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Days 1, 3 and 5 are the days you lift. Days 2 and 4 are cardio days. I like to mix it up with a boxing workout, running or plyometrics but it can be anything you like. The lifting workouts are done in blocks. Perform the four exercises in the block back to back with no rest. For body weight exercises, perform each exercise for max reps. For free weight exercises, your goal is 10 reps (i.e. reps 8, 9, and 10 should be hard) If you can do more than 10 reps, up the weight. Then, rest for two minutes and repaeat those four exercises. Rest for two minutes and move on to the next block of four exercises. Continue until you have completed all three blocks twice.
Routine detail
Day 1
Back & Legs
Est. 51 min
12 exercises
Pull-Up
2 Sets x 10 Reps
Dumbbell Squat
2 Sets x 10 Reps
Dumbbell Bent-Over Row (Palm in)
2 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Kettlebell Goblet Squat
2 Sets x 10 Reps
Machine Seated Row
2 Sets x 10 Reps
Dumbell Side Lunge
2 Sets x 10 Reps
Chin-Up (Close Grip)
2 Sets x 10 Reps
Dumbbell Step-Up
2 Sets x 10 Reps
Seated Back Fly
2 Sets x 10 Reps
Dumbbell Reverse Lunge
2 Sets x 10 Reps
Day 2
Cardio
Est. 62 min
1 exercise
Boxing
1 Set
Day 3
Chest & Arms
Est. 52 min
12 exercises
Push-Up
2 Sets x 45 Reps
Barbell Bench Press
2 Sets x 10 Reps
Elevated Push-Up
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Machine Bench Press
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Preacher Curl Machine
2 Sets x 10 Reps
Machine Tricep Press
2 Sets x 10 Reps
Dumbbell Fly
2 Sets x 10 Reps
Roll Outs
2 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Plank
2 Sets
Day 4
Cardio
Est. 62 min
1 exercise
Running
1 Set
Day 5
Arms & Core
Est. 49 min
12 exercises
Barbell Preacher Curl
2 Sets x 10 Reps
Dumbbell Wood Chop
2 Sets x 10 Reps
Barbell Tricep Press (Supine)
2 Sets x 10 Reps
Bench Leg Pull-In
2 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 10 Reps
Lying Windshield Wipers
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
V-Up
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Hanging Knee Raise Rotation
2 Sets x 10 Reps
Bench Dip
2 Sets x 10 Reps
Stability Ball Pull-In
2 Sets x 10 Reps
