wedding
General
Advanced
Dumbbell
Plan Details
The wedding routine by Kzyskowski is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Legs
Est. 55 min
7 exercises
elevated heel front squat
6 Sets x 8 Reps
Barbell Clean Deadlift
6 Sets x 5 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 15 Reps
Tue
Chest, Front Delts, Traps
Est. 104 min
10 exercises
Barbell Incline Bench Press
6 Sets x 8 Reps
Barbell Bench Press
6 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Dip
4 Sets x 20 Reps
Cable Cross-Over
4 Sets x 12 Reps
Push-Up
4 Sets x 100 Reps
Barbell Front Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 10 Reps
Wed
Back and Bis
Est. 58 min
8 exercises
Straight Arm Pulldown
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Pullover
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Thu
Shoulders and Legs
Est. 240 min
10 exercises
Smith Machine Shoulder Press
5 Sets x 12 Reps
Smith Machine Shoulder Press (Close Grip)
5 Sets x 12 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Upright Row
100 Sets x 10 Reps
Dumbbell Lateral Raise
100 Sets x 2 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
lying dumbell front raise
2 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise (Prone)
2 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 12 Reps
Fri
Arms
Est. 69 min
9 exercises
Barbell Curl
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Any
Abs
Est. 53 min
7 exercises
Sit-Up
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 20 Reps
Knee to Chest to Leg Raise
3 Sets x 30 Reps
Toe Touches
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Reverse Crunch
3 Sets x 30 Reps
