Zeshan Training Program
General
Intermediate
Dumbbell
Plan Details
The Zeshan Training Program routine by gjerandi is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
90% weight training
Routine detail
Mon
Chest
Est. 0 min
9 exercises
Walking
3 Sets
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Treadmill Running
3 Sets
Boxing
3 Sets
Tue
Back
Est. 0 min
9 exercises
Walking
1 Set
Pull-Up
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Boxing
3 Sets
Treadmill Running
1 Set
Wed
Shoulders
Est. 0 min
8 exercises
Walking
1 Set
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 12 Reps
Treadmill Running
1 Set
Thu
Biceps and Triceps
Est. 0 min
8 exercises
Walking
1 Set
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Treadmill Running
1 Set
Fri
Legs and Abs
Est. 0 min
6 exercises
Walking
1 Set
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Treadmill Running
3 Sets
Sat
Abs / Cardio
Est. 0 min
11 exercises
Walking
3 Sets
Sit-Up
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
Side Plank
3 Sets x 12 Reps
Side Plank
3 Sets x 12 Reps
Box Jump Multiple Response
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Boxing
3 Sets
Treadmill Running
3 Sets
