Thurston Workout 1
General
Advanced
Dumbbell
Plan Details
The Thurston Workout 1 routine by EdwardLewis is a 31 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest/Back/Biceps
Est. 55 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Reverse Crossover
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 10 Reps
Day 2
Abs & Cardio
Est. 77 min
8 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Wind Sprints
2 Sets
Elliptical Training
1 Set
Day 3
Triceps / Biceps
Est. 56 min
8 exercises
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Day 4
Abs & Cardio
Est. 74 min
8 exercises
Sit-Up
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Ab Roller
4 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Plank
2 Sets
Wind Sprints
2 Sets
Elliptical Training
1 Set
Day 5
Shoulders/Legs/Triceps
Est. 36 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 6
Abs & Cardio
Est. 77 min
8 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
2 Sets
Plank
3 Sets
Elliptical Training
1 Set
Day 7
Triceps / Biceps
Est. 70 min
10 exercises
Machine Tricep Extension
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 8
Abs & Cardio
Est. 77 min
8 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Wind Sprints
2 Sets
Elliptical Training
1 Set
Day 9
Chest/Back/Biceps
Est. 65 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Reverse Crossover
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Dumbbell Alternating Incline Curl
3 Sets x 20 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 20 Reps
Day 10
Abs & Cardio
Est. 77 min
8 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Wind Sprints
2 Sets
Elliptical Training
1 Set
Day 11
Triceps / Biceps
Est. 75 min
8 exercises
Dumbbell Tricep Extension (Supine)
3 Sets x 20 Reps
Barbell Curl
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Cable Standing Curl
3 Sets x 20 Reps
Bench Dip
3 Sets x 20 Reps
Preacher Curl Machine
3 Sets x 20 Reps
Day 12
Abs & Cardio
Est. 77 min
8 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Wind Sprints
2 Sets
Elliptical Training
1 Set
Day 13
Shoulders/Legs/Triceps
Est. 42 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Bench Dip
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Day 14
Abs & Cardio
Est. 77 min
8 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Wind Sprints
2 Sets
Elliptical Training
1 Set
Day 15
Triceps / Biceps
Est. 84 min
10 exercises
Machine Tricep Extension
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Dumbbell Incline Tricep Extension
3 Sets x 20 Reps
EZ Bar Curl
3 Sets x 20 Reps
Barbell Curl
3 Sets x 20 Reps
Cable Incline Tricep Extension
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Day 16
Abs & Cardio
Est. 77 min
8 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Wind Sprints
2 Sets
Elliptical Training
1 Set
Day 17
Chest/Back/Biceps
Est. 62 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 15 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 15 Reps
Day 18
Abs & Cardio
Est. 77 min
8 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Wind Sprints
2 Sets
Elliptical Training
1 Set
Day 19
Triceps / Biceps
Est. 54 min
8 exercises
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Standing Curl
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 15 Reps
Day 20
Abs & Cardio
Est. 77 min
8 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Wind Sprints
2 Sets
Elliptical Training
1 Set
Day 21
Shoulders/Legs/Triceps
Est. 57 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Bench Dip
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 22
Abs & Cardio
Est. 77 min
8 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Wind Sprints
2 Sets
Elliptical Training
1 Set
Day 23
Triceps / Biceps
Est. 73 min
11 exercises
Machine Tricep Extension
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Incline Tricep Extension
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Cable Incline Tricep Extension
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Dual Overhead Curl
3 Sets x 15 Reps
Day 24
Abs & Cardio
Est. 77 min
8 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Wind Sprints
2 Sets
Elliptical Training
1 Set
Day 25
Chest/Back/Biceps
Est. 71 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 25 Reps
Dumbbell Alternating Incline Curl
3 Sets x 25 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 25 Reps
Day 26
Abs & Cardio
Est. 77 min
8 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Wind Sprints
2 Sets
Elliptical Training
1 Set
Day 27
Triceps / Biceps
Est. 73 min
8 exercises
Barbell Curl
3 Sets x 25 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 25 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 25 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Cable Standing Curl
3 Sets x 25 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 25 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 25 Reps
Bench Dip
3 Sets x 25 Reps
Day 28
Abs & Cardio
Est. 74 min
8 exercises
Sit-Up
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Ab Roller
4 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Plank
2 Sets
Wind Sprints
2 Sets
Elliptical Training
1 Set
Day 29
Shoulders/Legs/Triceps
Est. 87 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 25 Reps
Kettlebell Goblet Squat
3 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 25 Reps
Dumbbell Lunge
3 Sets x 25 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 25 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 25 Reps
Bench Dip
3 Sets x 25 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 25 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 25 Reps
Day 30
Abs & Cardio
Est. 77 min
8 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Wind Sprints
2 Sets
Elliptical Training
1 Set
Day 31
Triceps / Biceps
Est. 94 min
10 exercises
Machine Tricep Extension
3 Sets x 25 Reps
Dumbbell Incline Curl
3 Sets x 25 Reps
Dumbbell Incline Tricep Extension
3 Sets x 25 Reps
Barbell Curl
3 Sets x 25 Reps
EZ Bar Curl
3 Sets x 25 Reps
Cable Incline Tricep Extension
3 Sets x 25 Reps
Dumbbell Incline Curl
3 Sets x 25 Reps
Cable Shoulder Extension
3 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 25 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 25 Reps
