4-a-Week
General
Intermediate
Dumbbell
Plan Details
The 4-a-Week routine by jcskid85 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Arms
Est. 69 min
10 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Fly
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
Dumbbell Concentration Curl
5 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 5 Reps
Dumbbell Supinated One-Arm Wrist Curl
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Dumbbell Decline Bench Press
5 Sets x 5 Reps
Treadmill Running
1 Set
Day 2
Shoulders & Back
Est. 58 min
9 exercises
Cable Seated Row
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Reverse Fly
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dumbbell One-Arm Front Raise
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Machine Assisted Pull-Up
5 Sets x 5 Reps
Cable Crunch
3 Sets x 5 Reps
Treadmill Running
1 Set
Day 3
Legs & Core
Est. 53 min
8 exercises
Smith Machine Squat
5 Sets x 5 Reps
Machine Hip Abduction
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 5 Reps
Back Hyperextension
5 Sets x 5 Reps
Cable Crunch
3 Sets x 15 Reps
Treadmill Running
1 Set
