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Wife's workout
General
Beginner
Dumbbell
Plan Details
The Wife's workout routine by elivi is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout was created to help fit in exercise with my current crazy schedule. Use for two weeks. Try to start each morning with 20 minutes of yoga. I like using the videos from gaia. Saturday and Sunday are flex days for fun with kids or to use as a make up if I miss one during the week. Can also be used as a rest day. On week 1 choose 4 of the chest, back, and leg exercises and 3 triceps, biceps, and shoulders. On week 2 choose 4 triceps, biceps, and shoulders and 3 chest, back, and legs. The routine is not meant to do every exercise on gym days, but rather to choose 3 to 4 depending on the week. Also try to end each workout with abs and or glutes.
Routine detail
Wed
Early Gym Day/ chest and triceps
Est. 77 min
12 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Thu
Late Gym Day/ back and biceps
Est. 80 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Superman
3 Sets
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Fri
Early Gym Day/ legs and shoulders
Est. 96 min
15 exercises
Bodyweight Side Lunge
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Sat
Flex day
Est. 0 min
0 exercises
This day is empty
Sun
Flex day
Est. 0 min
0 exercises
This day is empty
Any
Home workout/ Monday and Tuesday
Est. 79 min
36 exercises
Kickbacks with weights
1 Set x 12 Reps
Glute kickback with weight pulse
1 Set x 12 Reps
Fire hydrants with weights
1 Set x 12 Reps
Fire hydrants with weight pulses
1 Set x 12 Reps
straight leg kick back
1 Set x 12 Reps
Kickbacks with weights
1 Set x 12 Reps
Glute kickback with weight pulse
1 Set x 12 Reps
Fire hydrants with weights
1 Set x 12 Reps
Fire hydrants with weight pulses
1 Set x 12 Reps
straight leg kick back
1 Set x 12 Reps
Kickbacks with weights
1 Set x 12 Reps
Glute kickback with weight pulse
1 Set x 12 Reps
Fire hydrants with weights
1 Set x 12 Reps
Fire hydrants with weight pulses
1 Set x 12 Reps
straight leg kick back
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Leg Pull-In
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Rotational Crunch
1 Set x 12 Reps
Abdominal Pendulum
1 Set x 12 Reps
Bench Dip
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Leg Pull-In
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Rotational Crunch
1 Set x 12 Reps
Abdominal Pendulum
1 Set x 12 Reps
Bench Dip
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Leg Pull-In
1 Set x 12 Reps
Crunch
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Rotational Crunch
1 Set x 12 Reps
Abdominal Pendulum
1 Set x 12 Reps
Bench Dip
1 Set x 12 Reps
Any
AM yoga
Est. 22 min
1 exercise
Yoga
1 Set
Any
Warm-up
Est. 15 min
3 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
