8 kilos
General
Intermediate
Dumbbell
Plan Details
The 8 kilos routine by mich00 is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Cuando lo unico que tiene a mano son dos mancuernas de 10kg...
Routine detail
Day 1
Hombro
Est. 50 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell See Saw Press
3 Sets x 12 Reps
Dumbbell Cuban Press
3 Sets x 12 Reps
Dumbbell Shoulder Abduction
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Day 2
Biceps
Est. 38 min
6 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Dumbbell Rotational Curl
3 Sets x 10 Reps
Day 3
Triceps
Est. 51 min
8 exercises
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Day 4
Antebrazo
Est. 37 min
6 exercises
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 12 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 12 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Reverse Curl
3 Sets x 12 Reps
Day 5
Pecho
Est. 50 min
8 exercises
Push-Up
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 12 Reps
Kettlebell Alternating Floor Press
3 Sets x 12 Reps
Push-Up (Wide Hand)
3 Sets x 12 Reps
Barbell Front Raise Pullover
3 Sets x 12 Reps
Kettlebell One-Arm Floor Press
3 Sets x 12 Reps
Kettlebell Floor Press
3 Sets x 12 Reps
Day 6
Espalda
Est. 35 min
6 exercises
Dumbbell Bent-Over Row (Palms in)
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Upward Facing Dog
3 Sets x 12 Reps
Dumbbell Rotational Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Buenos dias con mancuernas al hombro
3 Sets x 12 Reps
Day 7
Abs
Est. 56 min
8 exercises
Leg Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
Kettlebell Bent Press
3 Sets x 12 Reps
Leg Slide
3 Sets x 12 Reps
Day 8
Piernas
Est. 50 min
8 exercises
Knee Across the Body
3 Sets x 12 Reps
Seated Glute Stretch
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Kettlebell Front Squat
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
