Muscle Confusion - Build Muscle & Get Ripped
General
Intermediate
Dumbbell
Plan Details
The Muscle Confusion - Build Muscle & Get Ripped routine by 1Timothy4:8 is a 20 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is optimized for muscle confusion. With it you workout each muscle group twice per week, performing different exercise variations. This is a 6 day (Mon-Sat) routine designed to provide one day rest each week. For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. - 1 Timothy 4:8
Routine detail
Day 1
1 Mile
Est. 12 min
1 exercise
Running
1 Set
Day 1
Chest
Est. 14 min
2 exercises
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Day 1
Shoulders
Est. 13 min
2 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Day 2
1 Mile
Est. 12 min
1 exercise
Running
1 Set
Day 2
Biceps
Est. 7 min
1 exercise
Dumbbell Rotational Curl
3 Sets x 8 Reps
Day 2
Triceps
Est. 6 min
1 exercise
Weighted Bench Dip
3 Sets x 8 Reps
Day 2
Back
Est. 7 min
1 exercise
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 3
Abs
Est. 18 min
3 exercises
Frog Sit-Up
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Alternating Reach and Catch
3 Sets x 8 Reps
Day 3
1 Mile
Est. 12 min
1 exercise
Running
1 Set
Day 3
Forearms
Est. 23 min
4 exercises
Forearms - Front
3 Sets x 8 Reps
Forearms - Side
3 Sets x 8 Reps
Forearms - Back
3 Sets x 8 Reps
Forearm Curls Squeeze
3 Sets x 8 Reps
Day 4
1 Mile
Est. 12 min
1 exercise
Running
1 Set
Day 4
Chest
Est. 12 min
2 exercises
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Day 4
Shoulders
Est. 13 min
2 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Day 5
Biceps
Est. 7 min
1 exercise
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Day 5
1 Mile
Est. 12 min
1 exercise
Running
1 Set
Day 5
Back
Est. 6 min
1 exercise
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Day 5
Triceps
Est. 6 min
1 exercise
Dumbbell Tricep Extension
3 Sets x 8 Reps
Day 6
Abs
Est. 17 min
3 exercises
Air Bike
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Day 6
1 Mile
Est. 12 min
1 exercise
Running
1 Set
Day 6
Forearms
Est. 23 min
4 exercises
Forearms - Back
3 Sets x 8 Reps
Forearms - Front
3 Sets x 8 Reps
Forearms - Side
3 Sets x 8 Reps
Forearm Curls Squeeze
3 Sets x 8 Reps
