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My Alternating Beginner Routine
General
Beginner
Dumbbell
Plan Details
The My Alternating Beginner Routine routine by mrblack90210 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Just a simple routine to get a whole body workout over 3 days.
Routine detail
Day 1
Biceps, Triceps and Forearms
Est. 71 min
9 exercises
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Three Bench Dip
4 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Day 2
Legs and Abs
Est. 58 min
8 exercises
Machine Calf Raise
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 3
Chest and Back
Est. 46 min
7 exercises
Machine Back Extension
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 4
Shoulders and Abs
Est. 43 min
5 exercises
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
