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dumbbells
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The dumbbells routine by gabryelanderson is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
My workout
Routine detail
Mon
Chest and triceps
Est. 0 min
10 exercises
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable High Cross-Over
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Tue
Back and biceps
Est. 0 min
14 exercises
Smith Machine Shrug
3 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Wed
Leg death
Est. 0 min
9 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Thu
Abs and shoulders
Est. 0 min
11 exercises
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Hanging Knee Raise (Rotational)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
