Ju’s new workout plan
General
Intermediate
Dumbbell
Plan Details
The Ju’s new workout plan routine by lmpontesbarros is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Ju’s workout
Routine detail
Mon
Upper Body
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Tue
Lower Body - Quads/Glutes
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Wed
Upper Body
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Thu
Lower Body
Est. 0 min
6 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 16 Reps
Box Jump Multiple Response
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Fri
Full Body
Est. 0 min
5 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Push-Up
3 Sets x 6 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Plank
3 Sets
