salma - JEFIT

salma - JEFIT

salma

General

Beginner

Dumbbell

Plan Details

The salma routine by SalmaHamouda is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

leg chest and triceps back and biceps rest shoulder and leg chest rest

Routine detail

Day 1

1 leg ...mtut

Est. 93 min

8 exercises

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 16 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

4 Sets x 16 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 16 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 16 Reps

Cable Standing Leg Curl Demonstration

Cable Standing Leg Curl

4 Sets x 16 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

4 Sets x 16 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

4 Sets x 50 Reps

Air Bike Demonstration

Air Bike

4 Sets x 25 Reps

Day 2

2 chest , triceps

Est. 95 min

9 exercises

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 16 Reps

Push-Up Demonstration

Push-Up

4 Sets x 15 Reps

Plyo Push-Up Demonstration

Plyo Push-Up

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 16 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 15 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 16 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 16 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 16 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 16 Reps

Day 3

3 back , biceps

Est. 107 min

10 exercises

Crunch Demonstration

Crunch

3 Sets x 30 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 16 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 16 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 30 Reps

Superman Demonstration

Superman

4 Sets

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 16 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 16 Reps

Dumbbell Reverse Spider Curl Demonstration

Dumbbell Reverse Spider Curl

4 Sets x 25 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 30 Reps

Plank Demonstration

Plank

3 Sets

Day 5

5 shoulder , leg

Est. 113 min

10 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 16 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 16 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 16 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 16 Reps

Band Reverse Fly Demonstration

Band Reverse Fly

4 Sets x 16 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

4 Sets x 16 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

4 Sets x 16 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

5 Sets x 25 Reps

Dumbbell Jump Squat Demonstration

Dumbbell Jump Squat

4 Sets x 15 Reps

Dumbbell Lateral Lunge with Bicep Curl Demonstration

Dumbbell Lateral Lunge with Bicep Curl

4 Sets x 15 Reps

Day 6

6 chest , abs

Est. 103 min

10 exercises

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 30 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 30 Reps

Elevated Push-Up Demonstration

Elevated Push-Up

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Dumbbell Bench Press (Reverse Grip) Demonstration

Dumbbell Bench Press (Reverse Grip)

4 Sets x 30 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Side Bridge Demonstration

Side Bridge

3 Sets

Band Cross-Over Demonstration

Band Cross-Over

4 Sets x 16 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 30 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 30 Reps