Home Revolution & DB Routine
General
Intermediate
Dumbbell
Plan Details
The Home Revolution & DB Routine routine by laurance2 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Using Bowflex Revolution, dumbbells, etc.
Routine detail
Day 7
Abs
Est. 0 min
3 exercises
Dumbbell Seated Side Bend
3 Sets x 40 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 40 Reps
Dumbbell Side Bend
3 Sets x 40 Reps
Day 7
Shoulders
Est. 0 min
10 exercises
Dumbbell Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Dumbbell Seated Dublin Press
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 15 Reps
Cable Shoulder Press
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Day 7
Chest
Est. 0 min
17 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Cable Incline Fly
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Flat Bench Fly
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Straight Arm Crossover
4 Sets x 15 Reps
Cable Incline Press
4 Sets x 15 Reps
Cable Incline Fly
4 Sets x 15 Reps
Cable Incline Press
4 Sets x 15 Reps
Cable Flat Bench Fly
3 Sets x 15 Reps
Day 7
Triceps
Est. 0 min
8 exercises
Dumbbell Tricep Extension
4 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 15 Reps
Dumbbell Incline Tricep Extension
4 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Day 7
Biceps
Est. 0 min
10 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 20 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable Preacher Curl
4 Sets x 12 Reps
Cable Standing Curl
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
4 Sets x 12 Reps
Day 7
Back
Est. 0 min
6 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Dumbbell Prone Incline Shrug
4 Sets x 12 Reps
Dumbbell One-Arm Rear Row (Prone)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Rope Lat Pulldown
4 Sets x 12 Reps
Day 8
Legs
Est. 0 min
6 exercises
Machine Leg Press
5 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Barbell Lunge
4 Sets x 15 Reps
