Week at Home
General
Intermediate
Body
Plan Details
The Week at Home routine by ryanenoch68 is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Day 2 4
Est. 141 min
19 exercises
Bridge
3 Sets
Barbell Kneeling Squat
3 Sets x 12 Reps
Quadricep Stretch
3 Sets x 12 Reps
Knee Across the Body
3 Sets x 12 Reps
Barbell Lateral Lunge
3 Sets x 12 Reps
Hip Abduction
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Mountain Climber
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Plank
3 Sets
Any
Day 1 3 5
Est. 177 min
17 exercises
Running
3 Sets
Barbell Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Arm Circles
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Clap Push-Up
3 Sets x 12 Reps
Dynamic Chest Stretch
3 Sets x 12 Reps
Back Bend
3 Sets x 12 Reps
Kettlebell Alternating Floor Press
3 Sets x 12 Reps
