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Full body strength
General
Beginner
Dumbbell
Plan Details
The Full body strength routine by skkake is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Targeting all muscle groups using dumbbells, machines and bodyweight.
Routine detail
Day 1
Upper Body 1
Est. 87 min
13 exercises
Machine Bench Press
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 2
Lower Body
Est. 51 min
8 exercises
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Leg Slide (Supine)
3 Sets x 15 Reps
Day 3
Upper Body 2
Est. 60 min
9 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Day 4
Dumbbell Home Workout
Est. 68 min
10 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Barbell Kneeling Squat
3 Sets x 12 Reps
