25 day countdown
General
Advanced
Barbell
Plan Details
The 25 day countdown routine by msdesigner1 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
run abs
Est. 48 min
8 exercises
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Hip Thrust
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Leg Lift
3 Sets x 8 Reps
Stability Ball Side Crunch
3 Sets x 8 Reps
Plank
3 Sets
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Tue
legs
Est. 66 min
10 exercises
Barbell 1/2 Squat
3 Sets x 8 Reps
Barbell Clean Pull
3 Sets x 8 Reps
Barbell Hang Snatch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Bench Calf Stretch
3 Sets x 8 Reps
Soleus and Achilles Stretch
3 Sets x 8 Reps
Wed
run chest
Est. 53 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Thu
run abs
Est. 48 min
8 exercises
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Hip Thrust
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Leg Lift
3 Sets x 8 Reps
Stability Ball Side Crunch
3 Sets x 8 Reps
Plank
3 Sets
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Fri
glutes arms
Est. 102 min
16 exercises
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Bridge
3 Sets
Barbell Glute Bridge
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Seated Glute Stretch
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Sat
long run abs
Est. 55 min
9 exercises
Air Bike
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Stability Ball Oblique Curl
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Bridge
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 8 Reps
Sun
shoulders back
Est. 90 min
14 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Rear Row (Stability Ball)
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Reverse Lunge Crossover
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Snatch Shrug
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Reverse Fly
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
