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hans plan
General
Beginner
Barbell
Plan Details
The hans plan routine by queenpineapple is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
legs & shoulders
Est. 128 min
11 exercises
Stationary Bike
3 Sets
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Any
back, biceps & forearms
Est. 79 min
7 exercises
Rowing
3 Sets
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
abs & glutes
Est. 98 min
8 exercises
Elliptical Training
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Any
chest & triceps
Est. 119 min
10 exercises
Walking
3 Sets
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
