Switch Muscle-Group Routine
General
Advanced
Dumbbell
Plan Details
The Switch Muscle-Group Routine routine by ziqqi is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is to try a mix of many sets with heavy weight and less reps - I set it up so you do one set with one group, followed by a set with another muscle group - then you can both keep up pulse and not loose all you power in that muscle to quick. Try it if you like! - i thinks it's gonna be very good! LEIGHTWEEEEIIIIGHT BABYYYY!! or not:-p
Routine detail
Mon
Chest and Triceps
Est. 240 min
15 exercises
Barbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Barbell Reverse Tricep Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Tricep Extension
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 8 Reps
Treadmill Running
1 Set
Walking
1 Set
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Back, Biceps and Abs
Est. 181 min
19 exercises
Leg Raise
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Barbell Deadlift
5 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Cable One-Arm Preacher Curl
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable One-Arm High Curl
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Dumbbell Alternating Incline Curl
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 8 Reps
Dumbbell Reverse Spider Curl
5 Sets x 8 Reps
Bicep Stretch
5 Sets x 8 Reps
Wed
Biceps and Shoulders
Est. 95 min
12 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Walking
1 Set
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Legs and Shoulders, abs
Est. 98 min
15 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Plank
3 Sets
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
