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Rebuilding: 1/1 - 1/28
General
Beginner
Dumbbell
Plan Details
The Rebuilding: 1/1 - 1/28 routine by bdean95 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
4 weeks of rebuilding foundational fitness
Routine detail
Mon
Push
Est. 45 min
5 exercises
Weighted Push Up
4 Sets x 20 Reps
Weighted Tricep Dip
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Wed
Carry
Est. 32 min
4 exercises
Dumbbell Step-Up
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Farmer's Walk
4 Sets x 8 Reps
Ruck
4 Sets
Fri
Pull
Est. 44 min
5 exercises
Weighted Pull-Up
4 Sets x 8 Reps
Bench Leg Pull-In
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Any
Warmup
Est. 25 min
9 exercises
Dead Hang
1 Set
Push-up Position Hold
1 Set
Upward Facing Dog
1 Set x 8 Reps
Downward Facing Dog
1 Set x 8 Reps
Squat and Hold
1 Set
Pull-Up
3 Sets x 5 Reps
Push-Up
3 Sets x 10 Reps
Sit-Up
3 Sets x 15 Reps
Burpee
1 Set x 15 Reps
