do it or go home
General
Intermediate
Dumbbell
Plan Details
The do it or go home routine by hosseinwade is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a routine designed to help you build/gain clean and lean muscle through high volume training. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat. If you need extra time to rest in between each set you may add more time as long as you aren't going above 2 minute rest periods. and if you want you can add abdominal exercise to your routine
Routine detail
Day 1
shoulders and back day
Est. 58 min
11 exercises
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Barbell Military Press (Seated)
3 Sets x 12,10,8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Smith Machine Shrug
3 Sets x 12,10,8 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Pull-Up
4 Sets x 12,10,8,6 Reps
Day 2
biceps and triceps day
Est. 47 min
8 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
EZ Bar Tricep Extension
4 Sets x 12,10,8,6 Reps
EZ Bar French Press
4 Sets x 12,10,8,6 Reps
Day 3
rest day
Est. 0 min
0 exercises
This day is empty
Day 4
rest day
Est. 0 min
0 exercises
This day is empty
Day 5
chest and shoulders day
Est. 73 min
14 exercises
Barbell Bench Press
5 Sets x 12,12,8,8,8 Reps
Barbell Decline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Barbell Military Press (Seated)
3 Sets x 12,10,8 Reps
Dumbbell Incline Fly
3 Sets x 12,10,8 Reps
Dumbbell Fly
3 Sets x 12,10,8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dip
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 12,10,8 Reps
Day 6
legs and forearm day
Est. 71 min
9 exercises
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 25 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 25 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 25 Reps
Barbell Squat
3 Sets x 8 Reps
Day 7
rest day
Est. 0 min
0 exercises
This day is empty
