Make goth girls sad
Sport
Advanced
Dumbbell
Plan Details
The Make goth girls sad routine by AJVEATS is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
This is my workout routine for building strength and muscle for endurance sports
Routine detail
Mon
Mon - Pull #1
Est. 52 min
5 exercises
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Tue
Tue - Push #1
Est. 94 min
9 exercises
Elevated Push-Up
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Wed
Cardio (Med/ long distance)
Est. 93 min
2 exercises
Running
1 Set
Road Cycling
1 Set
Thu
Thur - Pull #2
Est. 53 min
5 exercises
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Plank
4 Sets
Fri
Fri - Push #2
Est. 50 min
5 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Bulgarian Split Squat
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Sat
Weekend Cardio
Est. 93 min
2 exercises
Running
1 Set
Road Cycling
1 Set
Sun
?
Est. 0 min
0 exercises
This day is empty
