Mayhur's Weekly workout
General
Intermediate
Dumbbell
Plan Details
The Mayhur's Weekly workout routine by Mayhur is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Good for gaining lean muscle and working out every muscle individually. Also great for increasing strength and endurance to optimum levels depending on the weights you use.
Routine detail
Day 1
Chest and Triceps #1
Est. 113 min
12 exercises
Push-Up
4 Sets x 20 Reps
Tricep Push-Up
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 16 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Neck Press
4 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Plank
1 Set
Day 2
Biceps and Shoulders #2
Est. 124 min
14 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Rotational Curl
4 Sets x 12 Reps
Cable Seated Curl
4 Sets x 12 Reps
Plank
1 Set
Day 3
Back and forearms#3
Est. 132 min
15 exercises
Bench Push-Up
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Deadlift
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 16 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 8 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Plank
1 Set
Day 4
Legs #4
Est. 81 min
9 exercises
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Squat
4 Sets x 16 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Cable Pull Through
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Mountain Climber
4 Sets x 24 Reps
Flutter Kick
4 Sets x 24 Reps
Air Bike
4 Sets x 12 Reps
Plank
1 Set
Day 5
Abs #5
Est. 79 min
10 exercises
Crunch
4 Sets x 16 Reps
Reverse Crunch
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Scissor Kick
4 Sets x 24 Reps
Side Plank
3 Sets x 8 Reps
Cable Judo Flip
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Cable Side Bend
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Plank
1 Set
