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TNB Turbo Home - Phase 1
General
Intermediate
Dumbbell
Plan Details
The TNB Turbo Home - Phase 1 routine by Zalkind is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Strength - Heavier: 6 a 10 reps Metabolic - Lighter: 12 a 15 reps
Routine detail
Mon
Upper A (Strength - Heavier)
8 exercises
Dumbbell Press (Stability Ball)
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 10 Reps
Bench Push-Up
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Tue
Lower A (Strength - Heavier)
8 exercises
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Single-Leg Calf Raise
4 Sets x 15 Reps
Quadricep Stretch
4 Sets x 10 Reps
Dumbbell Seated Calf Raise
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Thu
Upper B (Metabolic - Lighter)
8 exercises
Dumbbell Press (Stability Ball)
4 Sets x 15 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 15 Reps
Bench Push-Up
4 Sets x 15 Reps
Dumbbell Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Fri
Lower B (Metabolic - Lighter)
8 exercises
Kettlebell Goblet Squat
4 Sets x 15 Reps
Dumbbell Deadlift
4 Sets x 15 Reps
Barbell Glute Bridge
4 Sets x 15 Reps
Single-Leg Calf Raise
4 Sets x 20 Reps
Quadricep Stretch
4 Sets x 15 Reps
Dumbbell Seated Calf Raise
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
