Intermediate A - Separate Routines
General
Intermediate
Dumbbell
Plan Details
The Intermediate A - Separate Routines routine by rmstults is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Single Workouts: A1, A2, and A3
Routine detail
Day 1
Intermediate A1
9 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Plank
2 Sets
Weight Plate Russian Twist
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Crunch
3 Sets x 12 Reps
Day 2
Intermediate A2
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 10 Reps
Oblique Crunch
2 Sets x 12 Reps
Plank
2 Sets
Cable Shoulder Extension
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Barbell Rear Tricep Extension
2 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 12 Reps
Day 3
Intermediate A3
9 exercises
Smith Machine Squat
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Stability Ball Back Extension
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Stability Ball Pull-In
2 Sets x 12 Reps
Side Bridge
2 Sets
Dumbbell Walking Lunge
3 Sets x 10 Reps
