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My New Workout
General
Beginner
None
Plan Details
The My New Workout routine by therealdsc is a 11 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Monday BW
Est. 53 min
8 exercises
Pull-Up
2 Sets x 9,6 Reps
Push-Up
2 Sets x 21,13 Reps
Jump Lunge
2 Sets x 8 Reps
Machine Inverted Row
2 Sets x 20 Reps
Dip
2 Sets x 12,8 Reps
Pelvic Tilt to Glute Bridge
2 Sets x 15 Reps
V-Up
2 Sets x 8 Reps
Air Bike
2 Sets x 8 Reps
Tue
Annecim
Est. 38 min
8 exercises
Bodyweight Squat
2 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Standing Leg Curl
2 Sets x 8 Reps
Cable Hip Abduction
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Hanging Knee Raise
2 Sets x 8 Reps
Wed
Mid Week
Est. 63 min
9 exercises
Chin-Up (Close Grip)
2 Sets x 10,9 Reps
Dumbbell Bulgarian Split Squat
2 Sets x 15 Reps
Dip
2 Sets x 15,13 Reps
Back Hyperextension
2 Sets x 15 Reps
Dumbbell Bench Press
2 Sets x 20,11 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Dumbbell Reverse Lunge
2 Sets x 8 Reps
Kettlebell Suitcase Carry
2 Sets x 30 Reps
Ab Wheel Rollouts
2 Sets x 8 Reps
Sat
Squat FB
Est. 65 min
7 exercises
Pull-Up
3 Sets x 9,5,5 Reps
SsB squat
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 16 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Walking Lunge
2 Sets x 8 Reps
Dumbbell Wood Chop
2 Sets x 15 Reps
Hanging Knee Raise
2 Sets x 8 Reps
Sat
Deadlift FB
Est. 53 min
7 exercises
Dumbbell Bulgarian Split Squat
2 Sets x 10 Reps
Barbell Landmine Kneeling One-Arm Press
2 Sets x 10 Reps
Barbell Deadlift
4 Sets x 3 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Step-Up
2 Sets x 15 Reps
Cable Rotation (Stability Ball)
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Any
Lap run
Est. 62 min
1 exercise
Running
1 Set
Any
Swimming
Est. 62 min
1 exercise
Swimming
1 Set
Any
Jogging
Est. 62 min
1 exercise
Running
1 Set
Any
Cycling
Est. 62 min
1 exercise
Road Cycling
1 Set
Any
Bar Zero FB
Est. 122 min
19 exercises
Chin-Up (Close Grip)
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
1 Set x 20 Reps
Dip
1 Set x 12 Reps
Back Hyperextension
1 Set x 12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
2 Sets x 20 Reps
Dumbbell One-Arm Row
1 Set x 20 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Inverted Row
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Bodyweight Calf Raise
1 Set x 20 Reps
Dumbbell Hammer Curl
1 Set x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 20 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Banded glute bridge
3 Sets x 8 Reps
Air Bike
2 Sets x 8 Reps
Any
Sprints
Est. 20 min
1 exercise
Sprints
10 Sets x 1 Reps
