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Elizha's Workout
General
Beginner
Dumbbell
Plan Details
The Elizha's Workout routine by idp is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Get my ass in shape
Routine detail
Mon
Cardio and upper body
Est. 87 min
9 exercises
Basic Stretching
3 Sets x 10 Reps
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Tue
Cardio and legs
Est. 83 min
8 exercises
Basic Stretching
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Treadmill Running
1 Set
Dumbbell Calf Raise
3 Sets x 10 Reps
Treadmill Running
1 Set
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Thu
Cardio and abs, glutes, and back
Est. 68 min
7 exercises
Basic Stretching
3 Sets x 10 Reps
Elliptical Training
1 Set
Air Bike
3 Sets x 10 Reps
Flutter Kick
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 10 Reps
Fri
Cardio and upper body
Est. 80 min
8 exercises
Basic Stretching
3 Sets x 10 Reps
Treadmill Running
1 Set
Machine Assisted Pull-Up
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
