Rohan's Weekly Plan
General
Intermediate
Dumbbell
Plan Details
The Rohan's Weekly Plan routine by rohanbhatia3 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Shoulder Day
Est. 58 min
5 exercises
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Seated Arnold Press
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Cable Front Raise
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Tue
Chest Day
Est. 62 min
5 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Wed
Arms Day
Est. 71 min
7 exercises
Barbell Curl
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Dumbbell Tricep Extension
5 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Barbell Reverse Curl
5 Sets x 12 Reps
Fri
Legs Day
Est. 68 min
6 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Cable Hip Abduction
5 Sets x 12 Reps
Bodyweight Lunge
5 Sets x 12 Reps
Sat
Back Day
Est. 57 min
5 exercises
Barbell Deadlift
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Pull-Up
5 Sets x 12 Reps
