The Return
General
Intermediate
Dumbbell
Plan Details
The The Return routine by yasinarshad is a 16 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Tue
Week 1 Deadlifts and Upper
Est. 42 min
5 exercises
Barbell Sumo Deadlift
4 Sets x 8 Reps
Dumbbell Rear Deltoid Row
4 Sets x 10,10,8,6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,10,8 Reps
Hanging Leg Raise
3 Sets x 5,3,2 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 8 Reps
Tue
Week 4 Deadlifts and Upper
Est. 41 min
5 exercises
Barbell Sumo Deadlift
5 Sets x 2 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10,8,8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,10,8 Reps
Hanging Leg Raise
3 Sets x 5,3,2 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 8 Reps
Tue
Week 2 Deadlifts and Upper
Est. 40 min
5 exercises
Barbell Sumo Deadlift
4 Sets x 6 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10,8,8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,10,8 Reps
Hanging Leg Raise
3 Sets x 5,3,2 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 8 Reps
Tue
Week 3 Deadlifts and Upper
Est. 35 min
5 exercises
Barbell Sumo Deadlift
3 Sets x 3 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10,8,8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,10,8 Reps
Hanging Leg Raise
3 Sets x 5,3,2 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 8 Reps
Tue
Week 5 Deadlifts and Upper
Est. 44 min
5 exercises
Barbell Sumo Deadlift
6 Sets x 1 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10,8,8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,10,8 Reps
Hanging Leg Raise
3 Sets x 5,3,2 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 8 Reps
Fri
Week 1 Squats and sometimes upper
Est. 21 min
2 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Fri
Week 2 Squats and sometimes upper
Est. 24 min
3 exercises
Barbell Deep Squat
1 Set x 10 Reps
Barbell Deep Squat
10 Sets x 3 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Fri
Week 3 Squats and sometimes upper
Est. 18 min
2 exercises
Barbell Deep Squat
3 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 10,8,6 Reps
Fri
Week 4 Squats and sometimes upper
Est. 24 min
2 exercises
Barbell Deep Squat
5 Sets x 2 Reps
Barbell Incline Bench Press
3 Sets x 10,8,6 Reps
Fri
Week 5 Squats and sometimes upper
Est. 27 min
2 exercises
Barbell Deep Squat
6 Sets x 1 Reps
Barbell Incline Bench Press
3 Sets x 10,8,6 Reps
Sun
Week 5 Upper
Est. 49 min
6 exercises
Barbell Bench Press
6 Sets x 1 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10,8,6 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,10,8 Reps
Cable Rope Face Pull
3 Sets x 12,10,8 Reps
Hanging Leg Raise
3 Sets x 5,3,2 Reps
Sun
Week 1 Upper
Est. 44 min
6 exercises
Dumbbell Bench Press
4 Sets x 10,10,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,12,10,8 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10,8,6 Reps
Cable Rope Face Pull
3 Sets x 12,10,8 Reps
Hanging Leg Raise
3 Sets x 5,3,2 Reps
Sun
Week 3 Upper
Est. 40 min
6 exercises
Barbell Bench Press
3 Sets x 3 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10,8,6 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,10,8 Reps
Cable Rope Face Pull
3 Sets x 12,10,8 Reps
Hanging Leg Raise
3 Sets x 5,3,2 Reps
Sun
Week 2 Upper
Est. 34 min
6 exercises
Dumbbell Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10,8,6 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,10,8 Reps
Cable Rope Face Pull
3 Sets x 12,10,8 Reps
Hanging Leg Raise
3 Sets x 5,3,2 Reps
Sun
Week 4 Upper
Est. 46 min
6 exercises
Barbell Bench Press
5 Sets x 2 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10,8,6 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,10,8 Reps
Cable Rope Face Pull
3 Sets x 12,10,8 Reps
Hanging Leg Raise
3 Sets x 5,3,2 Reps
Any
Play Day
Est. 12 min
1 exercise
Prowler Sled
5 Sets x 1 Reps
