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FLEX
General
Beginner
Dumbbell
Plan Details
The FLEX routine by ch1422 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
CHEST/SHOLDS
Est. 46 min
7 exercises
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Wed
LEGS
Est. 55 min
8 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Thu
ARMS
Est. 51 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Sat
WHOLE BOD
Est. 52 min
8 exercises
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Sun
BACK
Est. 52 min
8 exercises
Cable Seated Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
