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){amacova
General
Beginner
Dumbbell
Plan Details
The ){amacova routine by Kamac is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
3. Chest, 6. Triceps
Est. 92 min
15 exercises
Push-Up
3 Sets x 1 Reps
Stability Ball Push-Up
3 Sets x 1 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Iron Cross
1 Set x 15 Reps
TRX dips
3 Sets x 3 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Any
1. Abs
Est. 73 min
16 exercises
Hanging Leg Raise
1 Set x 35 Reps
Parallel Bar Hip Raise
1 Set x 8 Reps
TRX supermans
1 Set x 8 Reps
Kettlebell Figure Eight
4 Sets x 20 Reps
Kettlebell double arm sit-ups
3 Sets x 10 Reps
Decline Oblique Crunch
3 Sets x 25 Reps
Decline Crunch
1 Set x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Leg Raise
1 Set x 8 Reps
Weight Plate Rotation
1 Set x 8 Reps
Hip Raise
1 Set x 8 Reps
Cross Body Crunch
1 Set x 8 Reps
Dumbbell Side Bend
1 Set x 8 Reps
Oblique Crunch
1 Set x 8 Reps
TRX low supermans with push-up
1 Set x 8 Reps
Hundreds
3 Sets x 8 Reps
Any
-Cardio
Est. 64 min
2 exercises
Elliptical Training
1 Set
Kettlebell swing
1 Set
Any
4. Back, 5. Shoulders and 7. Biceps
Est. 78 min
12 exercises
EZ Bar Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
CN pull ups
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
CN pull ups reverse
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Gorilla Chin-Up with Crunch
3 Sets x 8 Reps
Any
2. Legs
Est. 97 min
13 exercises
Dumbbell Squat
3 Sets x 30 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 25 Reps
Bodyweight Squat
1 Set x 1 Rep
Barbell Squat
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Jump Squat
1 Set x 1 Rep
Dumbbell Iron Cross
1 Set x 15 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
TRX one leg squat
6 Sets x 15 Reps
