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Jamie Eason
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Jamie Eason routine by rianadiesel is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Building muscle
Routine detail
Day 1
Legs and Calves
Est. 42 min
7 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
kneeling calf raises with Dumbbells
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 6 Reps
Day 2
Chest and triceps
Est. 39 min
6 exercises
Push-Up
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 6 Reps
Day 3
Back and Biceps
Est. 49 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 15 Reps
Day 4
Shoulders and abs
Est. 43 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Scissor Kick
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
