Week 1
General
Intermediate
Dumbbell
Plan Details
The Week 1 routine by Geekhangover is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Full body using basic weights over 7 days
Routine detail
Day 1
Biceps & Back
Est. 132 min
22 exercises
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell High Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Stability Ball Back Extension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 12 Reps
Stability Ball Shoulder Flexion
3 Sets x 12 Reps
Day 2
Chest & Triceps
Est. 77 min
13 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly on Floor
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Day 3
Core & Shoulders
Est. 86 min
15 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Kneeling Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 12 Reps
Barbell Side Bend
3 Sets x 12 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Day 7
Aerobic Anaerobic Blend
Est. 38 min
4 exercises
Boxing
1 Set
Jumping Jacks
1 Set
Agility Ladder
1 Set
Battle Ropes
1 Set
