RWJ42 Dumbell4 2015 - JEFIT

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RWJ42 Dumbell4 2015 - JEFIT

RWJ42 Dumbell4 2015 banner

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 Demonstration

Dumbbell One-Arm Row

2 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

1 Set x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

1 Set x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 20 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

2 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 12 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 15 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Tue

DB Quads Hamstring Calves

Est. 46 min

8 exercises

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

1 Set x 12 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

2 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 20 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 15 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Wed

DB Shoulders Biceps Triceps Forearms

Est. 59 min

13 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

2 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 12 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

1 Set x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

2 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

1 Set x 12 Reps

Dumbbell One-Arm Tricep Extension (Pronated) Demonstration

Dumbbell One-Arm Tricep Extension (Pronated)

1 Set x 12 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

1 Set x 12 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

1 Set x 25 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

1 Set x 15 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 15 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Sat

Cardio - Kettlebell (indoor)

Est. 55 min

10 exercises

Aerobics Demonstration

Aerobics

3 Sets

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

1 Set x 12 Reps

Kettlebell One-Arm Swing Demonstration

Kettlebell One-Arm Swing

1 Set x 12 Reps

Kettlebell One-Arm Row Demonstration

Kettlebell One-Arm Row

1 Set x 12 Reps

Kettlebell One-Arm Snatch Demonstration

Kettlebell One-Arm Snatch

2 Sets x 12 Reps

Kettlebell Figure Eight Demonstration

Kettlebell Figure Eight

1 Set x 12 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 15 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Sat

Cardio - Boxing (Indoor)

Est. 57 min

3 exercises

Yoga Demonstration

Yoga

3 Sets

Boxing Demonstration

Boxing

3 Sets

Crunch Demonstration

Crunch

1 Set x 25 Reps

Sat

Cardio - Walk/Run(Outdoor)

Est. 109 min

3 exercises

Barbell Side Bend Demonstration

Barbell Side Bend

3 Sets x 12 Reps

Weighted Trunk Rotation Demonstration

Weighted Trunk Rotation

3 Sets x 12 Reps

Walking Demonstration

Walking

3 Sets

Sat

Cardio - Bike (Indoor)

Est. 22 min

1 exercise

Indoor Cycling Demonstration

Indoor Cycling

3 Sets

Sun

Yoga

Est. 104 min

4 exercises

Sit-Up Demonstration

Sit-Up

1 Set x 15 Reps

Crunch Demonstration

Crunch

1 Set x 25 Reps

Yoga Demonstration

Yoga

3 Sets

Leg Raise Demonstration

Leg Raise

1 Set x 15 Reps