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Praduman workout plan.
General
Beginner
Dumbbell
Plan Details
The Praduman workout plan. routine by pradumanupadhyay is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Heavy Lifts Are Key This workout workouts out the complementary exercise groups together on the same day. Just like your chest and triceps day, by mixing in biceps with your back exercises, you will be training for optimal muscle growth. As with most back workouts, the secondary muscles that are normally used are your arms, mainly the biceps. Thus combining both back and biceps together works little muscles and stimulates more muscle growth. We've left out any cardio or core exercises, but feel free to add them into the workout. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Mon
Single set fullbody workout
Est. 121 min
18 exercises
Push-Up
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Prisoner Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Tue
Chest day
Est. 74 min
12 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline One-Arm Press
3 Sets x 8 Reps
Dumbbell Incline One-Arm Fly
3 Sets x 8 Reps
Wed
Biceps Exercises
Est. 47 min
16 exercises
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell Concentration Curl
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
Dumbbell Alternating Seated Curl
1 Set x 10 Reps
Dumbbell Zottman Curl
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell Seated Alternating Hammer Curl
1 Set x 10 Reps
Dumbbell High Curl
1 Set x 10 Reps
Dumbbell Seated Hammer Curl
1 Set x 10 Reps
Dumbbell One-Arm Bicep Curl
1 Set x 10 Reps
Dumbbell One-Arm Hammer Curl
1 Set x 10 Reps
Dumbbell One-Arm Seated Curl
1 Set x 10 Reps
Dumbbell One-Arm Preacher Curl
1 Set x 10 Reps
Thu
Upper and Lower leg
Est. 42 min
9 exercises
Prisoner Squat
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Fri
Arms Day
Est. 48 min
9 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Sat
Full body workout
Est. 136 min
18 exercises
Push-Up
3 Sets x 40 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Bench Dip
3 Sets x 20 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 16 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 16 Reps
Dumbbell Alternating Front Raise
3 Sets x 16 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Dumbbell Squat
3 Sets x 12 Reps
Prisoner Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Sun
Shoulder day
Est. 40 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
