Adrian
General
Intermediate
Dumbbell
Plan Details
The Adrian routine by dartlandd is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 50 min
9 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Dumbbell Decline Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 10 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 10 Reps
Stability Ball Push-Up
3 Sets x 10 Reps
Day 2
Shoulders Triceps
Est. 61 min
11 exercises
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Stability Ball Dip
3 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Decline Tricep Extension
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Day 3
Back Biceps
Est. 61 min
11 exercises
Stability Ball Back Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell High Curl
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Superman
3 Sets
Dumbbell One-Arm Hammer Curl (Prone)
3 Sets x 10 Reps
Day 4
Abs
Est. 55 min
11 exercises
Air Bike
3 Sets x 10 Reps
Alternating Leg Bridge
3 Sets x 10 Reps
Bench Rotational Crunch
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Plank
3 Sets
Side Bridge
3 Sets
V-Up
3 Sets x 10 Reps
Day 5
Legs
Est. 45 min
8 exercises
Glute Kickback
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
