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12 week program day 7
General
Beginner
Dumbbell
Plan Details
The 12 week program day 7 routine by marshi is a 1 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Day 7
Est. 240 min
23 exercises
EZ Bar Preacher Curl (Reverse Grip)
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell Incline Curl
4 Sets x 11 Reps
Barbell Curl Against an Incline
4 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Dip
4 Sets x 3 Reps
Chin-Up with Knee Raise
4 Sets x 3 Reps
Dumbbell Seated Wrist Curl
4 Sets x 15 Reps
Cable Wrist Curl
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Dip
10 Sets x 10 Reps
Dumbbell Incline Curl
10 Sets x 10 Reps
Dumbbell Upright Row
10 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
5 Sets x 15 Reps
Dumbbell Bench Press
10 Sets x 10 Reps
Dumbbell Incline Bench Row
10 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 12 Reps
Barbell Push Press Behind the Neck
4 Sets x 20 Reps
Dip
10 Sets x 10 Reps
Dumbbell Incline Curl
10 Sets x 10 Reps
