Summer Hummer
General
Intermediate
Dumbbell
Plan Details
The Summer Hummer routine is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 36 min
3 exercises
Resistance Band Crossover
5 Sets x 20 Reps
Dumbbell Bench Press
5 Sets x 20 Reps
Dumbbell Decline Bridge Chest Press
5 Sets x 20 Reps
Tue
Back
Est. 46 min
5 exercises
Cable Front Lat Pulldown (Close Grip)
5 Sets x 20 Reps
Dumbbell Bent-Over Row
5 Sets x 20 Reps
Assisted Hyperextension
5 Sets x 20 Reps
Shelf Crunches
3 Sets x 10 Reps
Wide Mountain Climbers
3 Sets
Wed
Shoulders & Arms
Est. 40 min
9 exercises
Dumbbell Alternating Arnold Press
3 Sets x 10 Reps
Open Arm Alternate Curls
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Kettlebell Shoulder to Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Dumbbell Leaning Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Thu
Legs
Est. 46 min
5 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 25 Reps
Dumbbell Step-Up
3 Sets x 25 Reps
Hip Up
3 Sets x 20 Reps
Bench Oblique Crunch
3 Sets x 20 Reps
Fri
Upper Body
Est. 35 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 20 Reps
Sun
Ad Rock Legs
Est. 31 min
3 exercises
Landmine Squat
3 Sets x 20 Reps
Barbell Sumo Deadlift
3 Sets x 20 Reps
Barbell Step-Up
3 Sets x 20 Reps
