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Shape up
General
Beginner
Dumbbell
Plan Details
The Shape up routine by ivanbraun is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Shaping up within 60 mins per day This program is to recruit your muscle and get you in the routine. Each day start with 10 mins warm up after your choice, suggesting - Chest days: eclipse machine - Leg days: Indoor cycling, low rep high resistance Have fun
Routine detail
Mon
Chest, Abs & Triceps
Est. 53 min
7 exercises
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Press Sit-Up
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Tue
Legs, Back & Biceps
Est. 60 min
8 exercises
Dumbbell Bench Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Deadlift to Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Wed
Cardio & Core
Est. 52 min
4 exercises
Walking
1 Set
Air Bike
3 Sets x 30 Reps
Forearm Plank with Hip Abduction
3 Sets x 15 Reps
Indoor Cycling
1 Set
Thu
Legs, Back & Biceps
Est. 60 min
8 exercises
Dumbbell Bench Squat
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Deadlift to Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Fri
Chest, Abs & Triceps
Est. 53 min
7 exercises
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Press Sit-Up
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
