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Beginner Full Body
General
Beginner
Dumbbell
Plan Details
The Beginner Full Body routine by Mkluting is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Beginner Full body 4 day workout
Routine detail
Day 8
Shoulders/Legs
Est. 48 min
8 exercises
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Day 8
Chest/Triceps/Biceps
Est. 50 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 8
Abs/Back
Est. 75 min
13 exercises
Dumbbell Side Bend
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Stability Ball Trunk Rotation
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Plank
3 Sets
Side Bridge
3 Sets
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Standing Row
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Day 8
Aerobics
Est. 60 min
3 exercises
Running
1 Set
Stationary Bike
1 Set
Jump Rope
1 Set
