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hometraining 1
General
Beginner
Barbell
Plan Details
The hometraining 1 routine by mirko084 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Tag 1
Est. 45 min
6 exercises
Barbell Clean Deadlift
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Day 2
Tag 2
Est. 42 min
6 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 3
Tag 3
Est. 44 min
6 exercises
Barbell Clean Deadlift
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Chin-Up (Close Grip)
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Day 4
Tag 4
Est. 42 min
6 exercises
Barbell Front Squat
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
trx inverted row
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Bicep Drag Curl
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Day 10
spezial
Est. 72 min
11 exercises
Barbell Clean Deadlift
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
