heavy weight
General
Advanced
Dumbbell
Plan Details
The heavy weight routine by evanwilkoski is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
winter 2017-2018
Routine detail
Mon
chest and tri
Est. 57 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Deep Push-Up
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
incline plate pinch press
3 Sets x 8 Reps
Tue
Legs
Est. 38 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
box jumps
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
rdl db
3 Sets x 8 Reps
single leg hip lifts
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Wed
back
Est. 39 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
body arrows
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Thu
shoulders
Est. 71 min
9 exercises
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Weight Plate Shrug
5 Sets x 8 Reps
Shoulder Circles
5 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Fri
bis and forearms
Est. 51 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
plate hold
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
