In-Season Routine
General
Intermediate
Dumbbell
Plan Details
The In-Season Routine routine by labron1 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push/Pull Light
Est. 60 min
8 exercises
Dumbbell One-Arm Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 2
Squat & Legs
Est. 32 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Day 3
REST
Est. 0 min
0 exercises
This day is empty
Day 4
Bench & Upper
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Plank
3 Sets
Day 5
Deadlift & Lower
Est. 40 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 6
Push/Pull
Est. 14 min
2 exercises
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
