Chest/Tri Back/Bi
General
Intermediate
Dumbbell
Plan Details
The Chest/Tri Back/Bi routine by dcornwell is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Legs/back/bi
Est. 55 min
8 exercises
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Tue
Chest/Tri
Est. 40 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Thu
Legs 1
Est. 42 min
6 exercises
Barbell Deep Squat
4 Sets x 10,8,6,15 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Fri
Shoulders
Est. 33 min
5 exercises
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
