Adam first routine
General
Intermediate
Dumbbell
Plan Details
The Adam first routine routine by adamberryhill is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Rest between each day and repeat day 1
Routine detail
Day 1
Back, Biceps & Abs
Est. 60 min
9 exercises
Dumbbell Concentration Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 3
Shoulders, Legs, Forearms
Est. 78 min
13 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 5
Chest, Triceps, & Abs
Est. 60 min
9 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
