15 Days Of Hell!!!
General
Intermediate
Dumbbell
Plan Details
The 15 Days Of Hell!!! routine by Parker5783 is a 15 day workout plan. It is an intermediate level plan to achieve general fitness goals.
lose weight turn fat in to muscle and get strong. day 1 2 3 9 10 and 11 are all superset days 4 exercises in each superset overload days are giant sets!
Routine detail
Day 1
Chest & Back
Est. 46 min
13 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Reverse Incline Flyes
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Chest Press Flyes
3 Sets x 10 Reps
Lats All The Way To The Top
3 Sets x 10 Reps
Close Grip Press With Pull Overs
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Ouch Abs!
3 Sets
Day 2
Biceps & Triceps
Est. 61 min
13 exercises
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Rotational Bench Press
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Reverse Curls
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Ultimate Fat Shredder 25 Rep Workout
1 Set x 50 Reps
Day 3
Shoulders & Traps
Est. 45 min
10 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Sitting Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Sitting Close Grip Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Sitting Under Hand Press
3 Sets x 10 Reps
Lats All The Way To The Top
3 Sets x 10 Reps
Drivers
3 Sets x 30 Reps
Killer 2 Exercise Abs
7 Sets
Day 4
Leg Day 1
Est. 44 min
5 exercises
Bodyweight Squat
1 Set x 100 Reps
Barbell Deep Squat
5 Sets x 20 Reps
Leg Extensions 5 Drop Sets Till Failure
2 Sets x 50 Reps
Leg Curls 5 Drops Till Failure
2 Sets x 50 Reps
1 Minute Rounds Of Hell
1 Set
Day 5
Negative Tension Biceps & Triceps
Est. 54 min
9 exercises
EZ Bar Curl
1 Set x 20 Reps
EZ Bar Seated Curl (Close Grip)
4 Sets x 8 Reps
Cable Preacher Curl
4 Sets x 8 Reps
Dumbbell Incline Curl Drop Set
2 Sets x 24 Reps
Barbell Overhead Tricep Extension
1 Set x 20 Reps
V Bar Tricep Push Downs
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell overhead Tricep extensions Drop Sets
2 Sets x 24 Reps
Cardio And Abs Finisher
1 Set x 10 Reps
Day 6
Negative Tension Chest & Back
Est. 61 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Flye Press Drop Set
2 Sets x 24 Reps
bench Wide Push Ups
2 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Iso Row Drop Set
2 Sets x 24 Reps
Machine Inverted Row
2 Sets x 8 Reps
5 min belly fat DESTROYER
3 Sets
Day 7
Negative Tension Shoulders
Est. 35 min
6 exercises
Bent Over Side Lats
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Killer 2 Exercise Abs
1 Set
Barbell Military Press
3 Sets x 10 Reps
T-Bar Front Press
3 Sets x 10 Reps
Day 8
Leg Day 2
Est. 50 min
5 exercises
Max Calorie Burn Workout
4 Sets x 100 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Barbell Crab Walk
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Day 9
Back & Biceps Overload
Est. 26 min
6 exercises
Dumbbell Rotational Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Monster 15 Minute Back Session
1 Set
Day 10
Chest & Triceps Overload
Est. 54 min
9 exercises
Dumbbell Incline Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Ultimate Fat Shredder 25 Rep Workout
3 Sets x 10 Reps
Day 11
Shoulder & Traps Overload
Est. 36 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Sitting Under Hand Press
3 Sets x 10 Reps
Drivers
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Lats All The Way To The Top
3 Sets x 15 Reps
Stomach Fat Destroyer
4 Sets
Day 12
Leg Day 3
Est. 64 min
6 exercises
Bodyweight Wall Squat
4 Sets x 100 Reps
Barbell Zercher Squat
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Machine Calf Press
1 Set
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
1 Minute Rounds Of Hell
1 Set
Day 13
Home Full Body Blast 1
Est. 12 min
2 exercises
4 Minute Ab Assault
3 Sets
Upper Body Shredder
3 Sets
Day 14
Home Full Body Blast 2
Est. 12 min
2 exercises
Killer 2 Exercise Abs
3 Sets
Cardio Hell
3 Sets
Day 15
Home Full Body Blast 3
Est. 12 min
2 exercises
5 min belly fat DESTROYER
3 Sets
High Intensity Muscle Building Workout
3 Sets x 10 Reps
