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Warm up Routine to start a target oriented routine
General
Beginner
Dumbbell
Plan Details
The Warm up Routine to start a target oriented routine routine by ashik13 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
1-2 Week
Routine detail
Day 1
Chest and Triceps
Est. 33 min
6 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 6 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 3
Back, Biceps, and Forearm
Est. 37 min
6 exercises
Dumbbell Deadlift
3 Sets x 16 Reps
Dumbbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 5
Shoulders and Legs
Est. 34 min
6 exercises
Dumbbell Squat
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 6
Abs
Est. 34 min
5 exercises
Oblique Crunch
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
