Dumbbell and Barbell Routine
Shared By : StephenBantugan
Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 17 / 518

Average Rating

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Description

Monday Chest and Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 4 Progress Chart

Chest

Push Up Push Up 60 sec 12 4 Progress Chart

Abs

Crunches Crunches 60 sec 15 4 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 15 4 Progress Chart

Abs

Barbell Side Bend Barbell Side Bend 60 sec 15 4 Progress Chart
Tuesday Back
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 4 Progress Chart
Wednesday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Freehand Jump Squat Freehand Jump Squat 60 sec 8 4 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 60 sec 8 4 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 60 sec 8 4 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 8 4 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 60 sec 8 4 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 20 4 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 20 4 Progress Chart
Friday Shoulder, Traps
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Seated Bent Over Reverse Fly Dumbbell Seated Bent Over Reverse Fly 60 sec 8 4 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 4 Progress Chart
Saturday Arms, Abs
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 60 sec 8 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 15 4 Progress Chart

Triceps

Dumbbell One Arm Triceps Extension Dumbbell One Arm Triceps Extension 60 sec 8 4 Progress Chart

Forearms

Dumbbell Seated Palms Up Wrist Curl Dumbbell Seated Palms Up Wrist Curl 60 sec 20 4 Progress Chart

Abs

Crunches Crunches 60 sec 15 4 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 15 4 Progress Chart

Abs

Barbell Side Bend Barbell Side Bend 60 sec 15 4 Progress Chart