Vegan Warrior
General
Intermediate
Dumbbell
Plan Details
The Vegan Warrior routine by Gestirix is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Go Vegan! - help the animals - help the planet - help yourself
Routine detail
Day 1
Back & Triceps
Est. 68 min
6 exercises
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Cable V Bar Pulldown
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 2
Chest & Biceps
Est. 71 min
6 exercises
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
5 Sets x 10 Reps
Barbell Curl (Close Grip)
5 Sets x 10 Reps
Day 3
Legday
Est. 71 min
6 exercises
Barbell Deep Squat
5 Sets x 10 Reps
Barbell Romanian Deadlift
5 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Dumbbell Iron Cross
4 Sets x 10 Reps
Smith Machine Calf Raise
4 Sets x 10 Reps
Single-Leg Calf Raise
4 Sets x 10 Reps
Day 4
Shoulders
Est. 67 min
6 exercises
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Cuban Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Military Press
5 Sets x 10 Reps
Day 5
Biceps & Triceps
Est. 77 min
7 exercises
Barbell Curl
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbell Elbow Press
4 Sets x 10 Reps
Day 6
Legday
Est. 65 min
7 exercises
Stående Meditasjon
1 Set
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Prisoner Squat
4 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 10 Reps
Single-Leg Calf Raise
4 Sets x 10 Reps
Day 7
Calisthenics
Est. 124 min
14 exercises
Push-Up (Close Hand)
3 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Prisoner Squat
4 Sets x 10 Reps
Bodyweight Walking Lunge
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Flutter Kick
4 Sets x 10 Reps
Plank
5 Sets
Single-Leg Push-Up
3 Sets x 10 Reps
Weighted Three Bench Dip
3 Sets x 10 Reps
Stående Meditasjon
1 Set
Weighted Tricep Dip
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
