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Geekhangover
Week 1
AUTOPLAYAUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Week 1 routine by Geekhangover is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
Full body using basic weights over 7 days...
Day 1
Day 2
Day 3
Day 7
Biceps & Back
Est time:Â 132Â min
22 exercises
Dumbbell Seated Bicep Curl
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Dumbbell Concentration Curl
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Dumbbell High Curl
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Dumbbell Hammer Curl
Forearms
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Dumbbell Incline Curl
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Dumbbell Incline Hammer Curl
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Preacher Curl Machine
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Dumbbell Hammer Curl (Cross Body)
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Stability Ball Back Extension
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Barbell Deadlift
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Barbell Bent-Over Row (Reverse Grip)
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Cable Rope Lat Pulldown
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Cable Seated Row
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Cable V Bar Pulldown
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Cable Front Lat Pulldown (Close Grip)
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Machine Reverse Lat Pulldown (Close Grip)
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Pull-Up (Hammer Grip)
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Machine Assisted Pull-Up
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Cable Lat Pulldown (Wide Grip)
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Cable Rear Pulldown (Wide Grip)
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Stability Ball Back Extension with Hands Behind Head
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Stability Ball Shoulder Flexion
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
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