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TUFF rebuild by NewAgainPam and LiftHeavyWeights
General
Beginner
Dumbbell
Plan Details
The TUFF rebuild by NewAgainPam and LiftHeavyWeights routine by newagainpam is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This Ultimate Focused Fitness routine is 12 weeks long and designed for dumbbells, but can be modified for kettle bells, bands or machines depending on what the user has available. The first 4 weeks have 3 sets of 8 reps; the next 4 weeks, 6 reps and the final 4 weeks, 4 reps. Choose heavier weights as the reps decrease. **Note: You can rest or do cardio on non-lifting days.
Routine detail
Day 1
Upper Body 1
Est. 33 min
5 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 2
Lower Body 1
Est. 39 min
6 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 4
Upper Body 2
Est. 32 min
5 exercises
Bench Dip
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Day 5
Lower Body 2
Est. 38 min
6 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Plank
3 Sets
