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Cape Sienna Gym
General
Beginner
Dumbbell
Plan Details
The Cape Sienna Gym routine by Soccorritori is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
My personal routine for the nice, but limited, gym at Cape Sienna, Phuket, Thailand. Worth noting, pull ups and weighted hanging knee lift is performed on the lat pulldown machine. (hook the bar)
Routine detail
Any
Back
Est. 54 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Back Extension (Prone)
3 Sets
Dumbbell Wood Chop
3 Sets x 8 Reps
Any
Chest
Est. 59 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Push-Up
3 Sets
Dumbbell Side Bend
3 Sets x 20 Reps
Any
Legs
Est. 56 min
8 exercises
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Any
Arms
Est. 53 min
8 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
