2017-09
General
Intermediate
Dumbbell
Plan Details
The 2017-09 routine by Groomtar is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest+Triceps+Abs
Est. 45 min
9 exercises
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Cable Cross-Over
3 Sets x 12,10,10 Reps
Dumbbell Bench Press
3 Sets x 12,10,10 Reps
Dumbbell Fly
3 Sets x 12,10,10 Reps
Machine Dip
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 15,12,10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 15 Reps
V-Up
3 Sets x 12 Reps
Day 2
Back+Biceps
Est. 24 min
5 exercises
Barbell Deadlift
3 Sets x 10,8,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Barbell Curl
3 Sets x 10,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15,12,10 Reps
Day 3
Legs+Abs
Est. 44 min
8 exercises
Barbell Squat
3 Sets x 10,8,6 Reps
Machine Leg Press
3 Sets x 10,8,8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10,10,8 Reps
Machine Leg Extension
3 Sets x 10,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 10,10,8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 15 Reps
V-Up
3 Sets x 12 Reps
Day 4
Shoulders+Biceps+Triceps
Est. 42 min
11 exercises
Dumbbell Seated Alternating Arnold Press
3 Sets x 12,10,8 Reps
Dumbbell Bent-Over Raise
3 Sets x 12,10,8 Reps
Barbell Upright Row
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10,8,8 Reps
Dumbbell Bottom Half Curl
3 Sets x 10,8,8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12,10,8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 12,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 10,10,8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10,10,8 Reps
