Gavins Plan
General
Intermediate
Dumbbell
Plan Details
The Gavins Plan routine by g.matthews is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Bicep
Est. 32 min
6 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Day 2
Chest
Est. 31 min
6 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Day 3
Abs
Est. 34 min
7 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Plank
3 Sets
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Day 4
Shoulders
Est. 30 min
6 exercises
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Handstand Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Day 5
Abs 2
Est. 33 min
7 exercises
V-Up
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell Single-Leg Cobra
3 Sets x 8 Reps
Day 6
Legs
Est. 36 min
7 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Split Jump
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
