Custom Workout
General
Intermediate
Dumbbell
Plan Details
The Custom Workout routine by rikeshbajracharya is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Workout 2
Est. 53 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Tue
Workout 3
Est. 52 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Seated Front Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Wed
Workout 4
Est. 54 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Thu
Workout 5
Est. 54 min
6 exercises
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable Wrist Curl
4 Sets x 10 Reps
Fri
Workout 6
Est. 54 min
6 exercises
Dumbbell Incline Shoulder Raise
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Sun
Workout 1
Est. 55 min
6 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
