Total Body Reconstruction
General
Advanced
Dumbbell
Plan Details
The Total Body Reconstruction routine by konkrete4 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Back
Est. 54 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Wed
Legs and Abs
Est. 48 min
7 exercises
Dumbbell Lunge
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Barbell Squat (Wide Stance)
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Thu
Shoulders and Arms
Est. 54 min
8 exercises
Dumbbell Hammer Curl
3 Sets x 12 Reps
Angled Plate Press
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Kettlebell One-Arm Clean and Jerk
3 Sets x 12 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 12 Reps
Sat
Full Body
Est. 38 min
6 exercises
Burpee
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dip and Knee Tuck
3 Sets x 12 Reps
Kettlebell Renegade Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Kettlebell Thruster
3 Sets x 12 Reps
