Greek God
General
Intermediate
Dumbbell
Plan Details
The Greek God routine by norwegiansurfer is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Use kettlebell instead of dumbells.
Routine detail
Any
Day 3. Workout C
Est. 54 min
10 exercises
Pull-Up
1 Set x 12 Reps
Kettlebell Turkish Get-Up Squat
2 Sets x 4 Reps
Chin-Up with Knee Raise
1 Set x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Pull-Up
1 Set x 12 Reps
Kettlebell Row
4 Sets x 12 Reps
Chin-Up with Knee Raise
1 Set x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Pull-Up
1 Set x 12 Reps
Any
Day 2. Workout B
Est. 45 min
9 exercises
Weighted Pull-Up
1 Set x 4 Reps
Barbell Glute Bridge
5 Sets x 5 Reps
Chin-Up with Knee Raise
1 Set x 4 Reps
Barbell Bench Press
4 Sets x 12,4,4,4 Reps
Weighted Pull-Up
1 Set x 4 Reps
Barbell Deadlift
4 Sets x 12,4,4,4 Reps
Chin-Up with Knee Raise
1 Set x 4 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
Weighted Pull-Up
1 Set x 4 Reps
Any
Day 1. Workout A
Est. 38 min
10 exercises
Pull-Up
1 Set x 8 Reps
Kettlebell Turkish Get-Up Squat
2 Sets x 4 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 12,8,8,8 Reps
Dumbbell Decline Fly
4 Sets x 12,8,8,8 Reps
Pull-Up
1 Set x 8 Reps
Dumbbell Pullover
4 Sets x 12,8,8,8 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
Barbell Military Press
4 Sets x 12,8,8,8 Reps
Pull-Up
1 Set x 8 Reps
Any
Abs
Est. 19 min
5 exercises
Bench Weighted Decline Crunch
2 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
Abdominal Pendulum
2 Sets x 10 Reps
Hanging Knee Raise
2 Sets x 10 Reps
Any
Strenght Warm Up
Est. 13 min
5 exercises
Kettlebell One-Arm Swing
2 Sets x 5 Reps
Dumbbell Deep Push-Up
2 Sets x 5 Reps
Kettlebell Sumo High Pull
2 Sets x 5 Reps
Kettlebell Alternating Row
2 Sets x 5 Reps
Kettlebell Single-Leg Deadlift
2 Sets x 5 Reps
Any
HIIT 6x4 min
Est. 42 min
1 exercise
Treadmill Running
3 Sets
Any
HIIT 4x8 min
Est. 52 min
1 exercise
Treadmill Running
3 Sets
Any
Swimming
Est. 37 min
1 exercise
Swimming
3 Sets
Any
HIIT 4x4 min
Est. 32 min
1 exercise
Treadmill Running
3 Sets
Any
Guerrilla Cardio
Est. 14 min
1 exercise
Treadmill Running
3 Sets
