My Awesome Routine
General
Intermediate
Dumbbell
Plan Details
The My Awesome Routine routine by joey2x is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Legs - Chest
Est. 78 min
11 exercises
Bodyweight Step-Up
3 Sets x 12 Reps
Side Step-Up
3 Sets x 12 Reps
Forward Step-Up
3 Sets x 12 Reps
Bodyweight Rear Lunge
3 Sets x 12 Reps
Prisoner Squat
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Tue
Back
Est. 36 min
5 exercises
Cable Rope Seated Row
3 Sets x 12 Reps
Reverse Lunge Crossover
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Wed
Legs - Arms
Est. 82 min
12 exercises
Bodyweight Step-Up
3 Sets x 12 Reps
Side Step-Up
3 Sets x 12 Reps
Forward Step-Up
3 Sets x 12 Reps
Bodyweight Rear Lunge
3 Sets x 12 Reps
Prisoner Squat
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Thu
Chest
Est. 64 min
8 exercises
Cable Mid Chest Crossover
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Fri
Legs - Shoulders
Est. 75 min
10 exercises
Bodyweight Step-Up
3 Sets x 12 Reps
Side Step-Up
3 Sets x 12 Reps
Forward Step-Up
3 Sets x 12 Reps
Bodyweight Rear Lunge
3 Sets x 12 Reps
Prisoner Squat
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Sat
Arms
Est. 89 min
11 exercises
Cable Dual Overhead Curl
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Stability Ball Tricep Extension
3 Sets x 15 Reps
Sun
Abs
Est. 36 min
6 exercises
Ab Draw Leg Slide
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Stability Ball Dumbbell Sit-Up
3 Sets x 8 Reps
