ZGreenshields New
General
Intermediate
Dumbbell
Plan Details
The ZGreenshields New routine by ZGreenshields is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
New Routine
Routine detail
Day 1
Chest + (Light) Triceps
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Day 2
Back + (Light) Biceps
Est. 0 min
8 exercises
Cable Seated Row
2 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Day 3
Core + Forearms + Calves + Cardio
Est. 0 min
9 exercises
25 Min of Cardio
1 Set
Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 12 Reps
Bicycle Crunches
3 Sets x 20 Reps
Plank
3 Sets
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 12 Reps
Smith Machine Calf Raise
3 Sets x 12 Reps
Day 4
Shoulders + (Heavy) Triceps
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Front Lateral Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 5
Legs + (Heavy) Biceps
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Spider Curl
4 Sets x 8 Reps
Smith Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Bicep Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
