Week of 1/29/19 revised
General
Intermediate
Dumbbell
Plan Details
The Week of 1/29/19 revised routine by colarussomichael is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 47 min
6 exercises
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Side Lunge
3 Sets x 15 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Day 2
Pull
Est. 73 min
9 exercises
Barbell Deadlift
3 Sets x 6 Reps
wide grip pull up
3 Sets x 6 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
leg lift
3 Sets x 20 Reps
Superman
3 Sets
Day 3
Push
Est. 49 min
6 exercises
Alternating incline DB press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
tricep barbell extension bw
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Day 4
Lower
Est. 76 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Split Squat
3 Sets x 10 Reps
Sumo Squat
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
V-Up
3 Sets x 20 Reps
Day 6
Upper
Est. 67 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
