WEEKLY WORKOUT
General
Intermediate
Body
Plan Details
The WEEKLY WORKOUT routine by wamber is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Weekly Workout
Routine detail
Mon
RELAX
Est. 0 min
7 exercises
Walking
1 Set
Cat Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
90/90 Hamstring Stretch
3 Sets x 8 Reps
Hip Flexor Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Tue
QUADS & GLUTES
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Barbell Side Split Squat
3 Sets x 10 Reps
Wed
RELAX
Est. 0 min
7 exercises
Walking
1 Set
Cat Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
90/90 Hamstring Stretch
3 Sets x 8 Reps
Hip Flexor Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Thu
30 MIN YOGA
Est. 0 min
1 exercise
Yoga
3 Sets
Fri
FULL BODY
Est. 0 min
7 exercises
Walking
1 Set
Dumbbell squat into press
4 Sets x 10 Reps
Push-Up
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
T Bar Row
4 Sets x 8 Reps
Jump Squat
4 Sets x 12 Reps
Sat
REST UP
Est. 0 min
0 exercises
This day is empty
Sun
BACK & BICEPS
Est. 0 min
6 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 20 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 6 Reps
