Wolverine IFLG
General
Intermediate
Dumbbell
Plan Details
The Wolverine IFLG routine by iuliandinu.g is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Shoulder / Triceps
Est. 83 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Tue
Legs / Abs
Est. 70 min
9 exercises
Barbell Squat
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Hack Calf Raise
2 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
2 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Wed
Back / Biceps
Est. 74 min
8 exercises
Weighted Pull-Up
2 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Thu
Chest / Triceps
Est. 58 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Fri
Back / Abs
Est. 47 min
6 exercises
Barbell Deadlift
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Barbell Zercher Squat
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Hack Calf Raise
2 Sets x 8 Reps
Bench Weighted Decline Crunch
2 Sets x 8 Reps
