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Good Start
General
Beginner
Dumbbell
Plan Details
The Good Start routine by CeciliaLindkvist is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Good start for beginners!
Routine detail
Mon
Cardio/Shoulders/Abs
Est. 72 min
12 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Air Bike
4 Sets x 12 Reps
Alternating Heel Touch
4 Sets x 12 Reps
Weighted Decline Rotation
4 Sets x 12 Reps
Seated Bench Leg Pull-In
4 Sets x 12 Reps
Stability Ball Crunch
4 Sets x 12 Reps
Parallel Bar Hip Flexion
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Tue
Legs
Est. 43 min
6 exercises
Barbell 1/2 Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Rocking Standing Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Wed
Cardio/Abs/Glutes
Est. 127 min
8 exercises
Treadmill Running
2 Sets
Air Bike
4 Sets x 20 Reps
Alternating Heel Touch
4 Sets x 12 Reps
Stability Ball Crunch
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Bridge
4 Sets
Barbell Glute Bridge
4 Sets x 20 Reps
Thu
Abs/Back
Est. 79 min
9 exercises
Stability Ball Back Extension
4 Sets x 12 Reps
Dumbbell Rotational Row
4 Sets x 12 Reps
Air Bike
4 Sets x 12 Reps
Alternating Heel Touch
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Seated Bench Leg Pull-In
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Fri
Back/Arms
Est. 68 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
EZ Bar Close Grip Curl
4 Sets x 12 Reps
Barbell Tricep Press (Supine)
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Sat
Cardio
Est. 138 min
4 exercises
Treadmill Running
2 Sets
Alternating Heel Touch
4 Sets x 12 Reps
Seated Bench Leg Pull-In
4 Sets x 12 Reps
Elliptical Training
3 Sets
Sun
outwork day
Est. 0 min
0 exercises
This day is empty
