text
stringlengths 0
67
|
|---|
5. Overhead Dumbbell Press, 8 - 11 reps, 4 sets
|
**Day 2: Pull**
|
1. Dumbbell Curls, 6 - 11 reps, 2 sets
|
2. Seated Cable Rows, 6 - 9 reps, 3 sets
|
3. Reverse Pec Deck, 9 - 13 reps, 2 sets
|
4. Barbell Shrugs, 6 - 8 reps, 2 sets
|
5. Single Arm Rows, 9 - 12 reps, 3 sets
|
**Day 3: Legs**
|
1. Hamstring Curls, 10 - 13 reps, 4 sets
|
2. Goblet Squats, 9 - 11 reps, 3 sets
|
3. Bodyweight Squats, 5 - 9 reps, 3 sets
|
4. Leg Extensions, 9 - 14 reps, 3 sets
|
5. Glute Bridges, 6 - 8 reps, 4 sets
|
6. Standing Calf Raises, 5 - 10 reps, 3 sets
|
**Day 4: Push**
|
1. Overhead Dumbbell Extensions, 7 - 12 reps, 2 sets
|
2. Barbell Bench Press, 7 - 9 reps, 2 sets
|
3. Dumbbell Lateral Raises, 7 - 9 reps, 3 sets
|
4. Tricep Pushdowns, 7 - 10 reps, 3 sets
|
5. Overhead Dumbbell Press, 10 - 15 reps, 2 sets
|
**Day 5: Pull**
|
1. Hammer Curls, 5 - 9 reps, 2 sets
|
2. Barbell Shrugs, 5 - 7 reps, 3 sets
|
3. Pull-Ups, 10 - 15 reps, 2 sets
|
4. Single Arm Rows, 7 - 9 reps, 4 sets
|
5. Reverse Pec Deck, 10 - 15 reps, 2 sets
|
6. Face Pulls, 7 - 10 reps, 4 sets
|
7. Seated Cable Rows, 5 - 8 reps, 2 sets
|
**Day 6: Legs**
|
1. Hamstring Curls, 8 - 10 reps, 3 sets
|
2. Standing Calf Raises, 10 - 13 reps, 2 sets
|
3. Leg Extensions, 6 - 8 reps, 4 sets
|
4. Bodyweight Squats, 9 - 13 reps, 2 sets
|
5. Goblet Squats, 10 - 14 reps, 2 sets
|
6. Leg Press, 10 - 14 reps, 3 sets
|
**Day 7: Rest**
|
### Intermediate Routine 10
|
**Day 1: Push**
|
1. Skull Crushers, 6 - 10 reps, 4 sets
|
2. Incline Barbell Press, 10 - 12 reps, 2 sets
|
3. Tricep Pushdowns, 10 - 13 reps, 3 sets
|
4. Dumbbell Pullover, 10 - 13 reps, 2 sets
|
5. Dumbbell Bench Press, 8 - 10 reps, 4 sets
|
**Day 2: Pull**
|
1. Bent Over Rows, 8 - 12 reps, 4 sets
|
2. T-bar Rows, 8 - 10 reps, 2 sets
|
3. Cable Curls, 8 - 13 reps, 3 sets
|
4. Rear Delt Flyes, 10 - 15 reps, 4 sets
|
5. Pull-Ups, 10 - 12 reps, 2 sets
|
6. Reverse Curls, 9 - 13 reps, 2 sets
|
7. Preacher Curls, 6 - 8 reps, 4 sets
|
**Day 3: Legs**
|
1. Romanian Deadlift, 10 - 15 reps, 4 sets
|
2. Hamstring Curls, 8 - 13 reps, 4 sets
|
3. Squats, 8 - 12 reps, 3 sets
|
4. Leg Extensions, 10 - 12 reps, 4 sets
|
5. Leg Press, 5 - 8 reps, 2 sets
|
6. Lunges, 9 - 14 reps, 3 sets
|
7. Sitting Calf Raises, 8 - 10 reps, 2 sets
|
**Day 4: Push**
|
1. Dumbbell Bench Press, 9 - 12 reps, 4 sets
|
2. Incline Barbell Press, 9 - 13 reps, 3 sets
|
3. Dumbbell Pullover, 6 - 8 reps, 3 sets
|
4. Tricep Pushdowns, 6 - 8 reps, 4 sets
|
5. Cable Lateral Raises, 7 - 12 reps, 4 sets
|
6. Skull Crushers, 10 - 15 reps, 3 sets
|
7. Military Press, 6 - 9 reps, 3 sets
|
**Day 5: Pull**
|
1. Cable Curls, 5 - 9 reps, 3 sets
|
2. Rear Delt Flyes, 7 - 9 reps, 4 sets
|
3. Deadlifts, 8 - 11 reps, 2 sets
|
4. Face Pulls, 9 - 14 reps, 4 sets
|
5. Pull-Ups, 6 - 8 reps, 4 sets
|
6. Preacher Curls, 7 - 12 reps, 2 sets
|
**Day 6: Legs**
|
1. Romanian Deadlift, 8 - 12 reps, 4 sets
|
2. Leg Extensions, 7 - 10 reps, 2 sets
|
3. Sitting Calf Raises, 5 - 8 reps, 3 sets
|
4. Squats, 6 - 8 reps, 4 sets
|
5. Hamstring Curls, 7 - 11 reps, 3 sets
|
**Day 7: Rest**
|
### Advanced Routine 10
|
**Day 1: Push**
|
1. Incline Dumbbell Press, 8 - 12 reps, 4 sets
|
Subsets and Splits
No community queries yet
The top public SQL queries from the community will appear here once available.