Heavy
General
Beginner
Dumbbell
Plan Details
The Heavy routine by gimiwanbikwak is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Legs & Chest
Est. 73 min
9 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Leg Press
5 Sets x 6 Reps
Machine Seated Calf Raise
5 Sets x 6 Reps
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Cable Cross-Over
5 Sets x 6 Reps
Prisoner Squat
1 Set x 30 Reps
Bridge
3 Sets
Stationary Bike
1 Set
Tue
Back & Arms
Est. 75 min
13 exercises
Barbell Deadlift
5 Sets x 6 Reps
Cable Seated Row
5 Sets x 6 Reps
Pull-Up
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Dumbbell Concentration Curl
5 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 6 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 6 Reps
Dumbbell Seated Tricep Press
5 Sets x 6 Reps
Bench Dip
5 Sets x 6 Reps
Sit-Up
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Air Bike
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Wed
Shoulders & Legs
Est. 81 min
10 exercises
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Weight Plate Front Raise
5 Sets x 5 Reps
Dumbbell Lateral Raise (Prone)
5 Sets x 5 Reps
Barbell Clean
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Prisoner Squat
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 5 Reps
Bridge
5 Sets
Treadmill Running
1 Set
Thu
Chest & Back
Est. 68 min
13 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
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Pull-Up
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Push-Up
1 Set x 50 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 10 Reps
Fri
Arms & Shoulders
Est. 89 min
12 exercises
Barbell Curl
5 Sets x 5 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Preacher Curl Machine
5 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Barbell Tricep Press (Supine)
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Dumbbell One-Arm Front Raise
5 Sets x 5 Reps
Step Machine
1 Set
Running
1 Set
