Yo Hamis
Sport
Intermediate
Barbell
Plan Details
The Yo Hamis routine by dbinkorea is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
week 1 press
Est. 41 min
4 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Tue
week 1 deadlift
Est. 26 min
3 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Thu
Week 1 bench
Est. 30 min
3 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Fri
Week 1 squat
Est. 40 min
4 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
