Get Portfolio Ready
General
Intermediate
Dumbbell
Plan Details
The Get Portfolio Ready routine by AmberMarieLewis is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
BACK & BICEPS
Routine detail
Any
Back & Biceps
Est. 240 min
10 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
Elliptical Training
1 Set
Treadmill Running
1 Set
Step Machine
1 Set
Yoga
1 Set
Any
Chest & Triceps
Est. 240 min
10 exercises
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Step Machine
1 Set
Yoga
1 Set
Any
Abs & Shoulders
Est. 240 min
10 exercises
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Step Machine
1 Set
Yoga
1 Set
Any
Legs & Glutes 1
Est. 240 min
10 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Step Machine
1 Set
Yoga
1 Set
Any
Legs & Glutes 2
Est. 240 min
10 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Step Machine
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Bridge
3 Sets
Cable Hip Abduction
3 Sets x 8 Reps
Yoga
1 Set
Any
Rest & Recover
Est. 62 min
1 exercise
Yoga
1 Set
Any
Yoga Trainer
Est. 62 min
1 exercise
Yoga
1 Set
