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Time To Lift
General
Beginner
Dumbbell
Plan Details
The Time To Lift routine by manwithnoface is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Shoulders and Back
Est. 60 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Incline Bench Pull
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 2
Rest
Est. 32 min
1 exercise
Walking
1 Set
Day 3
Legs and abs
Est. 65 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 4
Chest and Triceps
Est. 59 min
8 exercises
Treadmill Running
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Day 5
Cardio
Est. 32 min
1 exercise
Treadmill Running
1 Set
Day 6
Arms and Abs
Est. 67 min
9 exercises
Treadmill Running
1 Set
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
Leg Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 7
Rest
Est. 32 min
1 exercise
Walking
1 Set
