rishiGmaharaj
General
Advanced
Dumbbell
Plan Details
The rishiGmaharaj routine by rishiGmaharaj is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
TRICEPS & BICEPS
Est. 39 min
8 exercises
Barbell Seated Tricep Extension
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 12,10,8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12,10,8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12,10,8 Reps
Barbell Preacher Curl
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12,10,8 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 12,10,8 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Tue
CHEST
Est. 49 min
7 exercises
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Wed
SHOULDERS
Est. 40 min
7 exercises
Barbell Shoulder Press
3 Sets x 12,10,8 Reps
Barbell Military Press (Seated)
3 Sets x 12,10,8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12,10,8 Reps
Cable Upright Row
3 Sets x 12,10,8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Thu
BICEPS & TRICEPS
Est. 38 min
8 exercises
Barbell Curl
3 Sets x 12,10,8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 12,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12,10,8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
3 Sets x 12,10,8 Reps
Fri
BACK
Est. 36 min
7 exercises
Barbell Decline Pullover
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Dumbbell Side Bend
3 Sets x 12,10,8 Reps
Sat
LEGS
Est. 33 min
7 exercises
Hack Squat
3 Sets x 12,10,8 Reps
Dumbbell Walking Lunge
3 Sets x 12,10,8 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Barbell Deadlift
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Barbell Hip Thrust
3 Sets x 12,10,8 Reps
