RWJ42 Dumbell4 2015
General
Intermediate
Body
Plan Details
The RWJ42 Dumbell4 2015 routine by RWJ42 is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Dumbbell Base Builder medium weight. One day cardio, one day flexibility.
Routine detail
Mon
DB Chest Back Traps
Est. 49 min
9 exercises
Dumbbell One-Arm Row
2 Sets x 12 Reps
Dumbbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Pullover
1 Set x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Crunch
1 Set x 25 Reps
Leg Raise
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Tue
DB Quads Hamstring Calves
Est. 46 min
8 exercises
Kettlebell Goblet Squat
1 Set x 12 Reps
Barbell Deep Squat
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
Crunch
1 Set x 25 Reps
Leg Raise
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Wed
DB Shoulders Biceps Triceps Forearms
Est. 59 min
13 exercises
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Bent-Over Reverse Fly
1 Set x 12 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 12 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
1 Set x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
1 Set x 12 Reps
Dumbbell Wrist Curl (Palms Up)
1 Set x 25 Reps
Dumbbell Wrist Curl (Palms Down)
1 Set x 15 Reps
Crunch
1 Set x 25 Reps
Leg Raise
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Sat
Cardio - Boxing (Indoor)
Est. 57 min
3 exercises
Yoga
3 Sets
Boxing
3 Sets
Crunch
1 Set x 25 Reps
Sat
Cardio - Kettlebell (indoor)
Est. 55 min
10 exercises
Aerobics
3 Sets
Push-Up
1 Set x 10 Reps
Kettlebell Goblet Squat
1 Set x 12 Reps
Kettlebell One-Arm Swing
1 Set x 12 Reps
Kettlebell One-Arm Row
1 Set x 12 Reps
Kettlebell One-Arm Snatch
2 Sets x 12 Reps
Kettlebell Figure Eight
1 Set x 12 Reps
Crunch
1 Set x 25 Reps
Leg Raise
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
Sat
Cardio - Walk/Run(Outdoor)
Est. 109 min
3 exercises
Walking
3 Sets
Barbell Side Bend
3 Sets x 12 Reps
Weighted Trunk Rotation
3 Sets x 12 Reps
Sat
Cardio - Bike (Indoor)
Est. 22 min
1 exercise
Indoor Cycling
3 Sets
Sun
Yoga
Est. 104 min
4 exercises
Crunch
1 Set x 25 Reps
Yoga
3 Sets
Leg Raise
1 Set x 15 Reps
Sit-Up
1 Set x 15 Reps
