The one
General
Intermediate
Dumbbell
Plan Details
The The one routine by arkalicea is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest, Back & Abs
Est. 58 min
11 exercises
Push-Up
1 Set x 20 Reps
Pull-Up
1 Set x 10 Reps
Push-Up (Close Hand)
1 Set x 20 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Push-Up (Wide Hand)
1 Set x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 10 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Elliptical Training
1 Set
Tue
Cardio
Est. 43 min
2 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
Wed
Shoulders, Arms & Abs
Est. 75 min
10 exercises
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Elliptical Training
1 Set
Thu
Cardio
Est. 43 min
2 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
Fri
Legs & Back
Est. 62 min
8 exercises
Bodyweight Lunge
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Elliptical Training
1 Set
Sat
Plyometrics
Est. 0 min
0 exercises
This day is empty
