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Sparkly Fred Routine 001
General
Beginner
Dumbbell
Plan Details
The Sparkly Fred Routine 001 routine by sparklyfred2 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Just 4 days, 1hour and a half work out.
Routine detail
Mon
Chest, Biceps & Triceps
Est. 73 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Crunch
3 Sets x 25 Reps
Air Bike
2 Sets x 25 Reps
Tue
Shoulders & Back
Est. 53 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
1 Set
Air Bike
3 Sets x 8 Reps
Thu
Legs
Est. 58 min
9 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Air Bike
2 Sets x 30 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Plank
1 Set
Fri
Chest, Biceps & Triceps
Est. 59 min
9 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
