Weekly Plan
General
Intermediate
Dumbbell
Plan Details
The Weekly Plan routine by encrustace is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Biceps
Est. 58 min
12 exercises
Barbell Bench Press
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Bench Push-Up
2 Sets x 8 Reps
Push-Up (Wide Hand)
2 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Dumbbell High Curl
2 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 8 Reps
Day 2
Abs and Arms
Est. 54 min
12 exercises
Leg Raise
2 Sets x 8 Reps
Crunch
2 Sets x 8 Reps
Plank
2 Sets
Dumbbell Side Bend
2 Sets x 8 Reps
Sit-Up
2 Sets x 8 Reps
Alternating Heel Touch
2 Sets x 8 Reps
Jackknife Sit-Up
2 Sets x 8 Reps
Bent Knee Hip Raise
2 Sets x 8 Reps
Cobra
2 Sets
Crunch with Hands Overhead
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 8 Reps
Day 3
Shoulders and Triceps
Est. 57 min
12 exercises
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Barbell Front Raise
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Tricep Push-Up
2 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 8 Reps
Single-Leg Bench Dip
2 Sets x 8 Reps
Barbell Tricep Extension (Supine)
2 Sets x 8 Reps
Tricep Stretch
2 Sets x 8 Reps
Day 4
Back and Legs
Est. 57 min
12 exercises
Barbell Deadlift
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Superman
2 Sets
Back Extension (Prone)
2 Sets
Dumbbell Rotational Row
2 Sets x 8 Reps
Knees to Chest Hug
2 Sets x 8 Reps
Upper Back Stretch
2 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Bodyweight Calf Raise
2 Sets x 8 Reps
Soleus and Achilles Stretch
2 Sets x 8 Reps
Day 5
Rest or Cardio
Est. 0 min
0 exercises
This day is empty
