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Lindas Routine
General
Beginner
Dumbbell
Plan Details
The Lindas Routine routine by FFjazo is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Home routine using dumbbells and bodyweight. (barbell optional)
Routine detail
Mon
Chest and Triceps
Est. 50 min
8 exercises
Push-Up
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Dumbbell Incline Fly (Stability Ball)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Wed
Back and Biceps
Est. 59 min
9 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 8 Reps
Dumbbell One-Arm Row (Stability Ball)
3 Sets x 8 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Fri
Legs and Shoulders
Est. 65 min
10 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
