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fall home gym
General
Beginner
Dumbbell
Plan Details
The fall home gym routine by doc122469 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
strength
Routine detail
Mon
Chest shoulders,Tris
Est. 70 min
12 exercises
Dumbbell Shoulder Shrug
2 Sets x 60 Reps
Dumbbell Seated Shoulder Press
2 Sets x 15 Reps
Dumbbell One-Arm Front Raise
1 Set x 16 Reps
Dumbbell Lateral Raise
1 Set x 16 Reps
Dumbbell Seated Tricep Press
2 Sets x 15 Reps
Bench Push-Up
2 Sets x 45 Reps
Push-Up
2 Sets x 30 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 16 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 10 Reps
Bench Dip
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 16 Reps
Dumbbell Fly
3 Sets x 16 Reps
Tue
Arms, Back, Abs B plan
Est. 69 min
12 exercises
Barbell Side Bend
1 Set x 10 Reps
Dumbbell Side Bend
2 Sets x 10 Reps
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 8 Reps
Wed
legs abs
Est. 24 min
8 exercises
Quadricep Stretch
3 Sets x 1 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Barbell Side Bend
1 Set x 1 Rep
Bench Crunch
2 Sets x 10 Reps
Oblique Crunch
2 Sets x 1 Reps
Leg Raise
1 Set x 1 Rep
Air Bike
1 Set x 1 Rep
Thu
Chest shoulders,Tris B plan
Est. 70 min
12 exercises
Dumbbell Shoulder Shrug
2 Sets x 60 Reps
Dumbbell Seated Shoulder Press
2 Sets x 15 Reps
Dumbbell One-Arm Front Raise
1 Set x 16 Reps
Dumbbell Lateral Raise
1 Set x 16 Reps
Dumbbell Seated Tricep Press
2 Sets x 15 Reps
Bench Push-Up
2 Sets x 45 Reps
Push-Up
2 Sets x 30 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 16 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 10 Reps
Bench Dip
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 16 Reps
Dumbbell Fly
3 Sets x 16 Reps
Fri
Arms, Back, Abs B plan
Est. 69 min
12 exercises
Barbell Side Bend
1 Set x 10 Reps
Dumbbell Side Bend
2 Sets x 10 Reps
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 8 Reps
Sun
rest
Est. 0 min
0 exercises
This day is empty
