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Austin's Training Plan
General
Beginner
Dumbbell
Plan Details
The Austin's Training Plan routine by Aparagon is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Day 4 Notes: - Replace Jump Squats with Burpees - Replace Prisoner Squat with Walking Side Squats - 30 mins cardio (jump rope or elliptical) on rest days
Routine detail
Day 1
Back/Shoulders/Triceps
12 exercises
Machine Lat Pulldown
5 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 12 Reps
Dumbbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Front Raise
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Tricep Extension
5 Sets x 12 Reps
Dumbbell Tricep Kickback
5 Sets x 12 Reps
Jump Rope
1 Set
Scissor Kick
1 Set x 1 Rep
Crunch
1 Set x 25 Reps
V-Up
1 Set x 10 Reps
Day 2
Legs
10 exercises
Dumbbell Squat
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Kettlebell Front Squat
5 Sets x 12 Reps
Dumbbell Step-Up
5 Sets x 12 Reps
Dumbbell Walking Lunge
5 Sets x 12 Reps
Dumbbell Calf Raise
5 Sets x 12 Reps
Jump Rope
1 Set
Plank
1 Set
Ab Roll
1 Set x 15 Reps
Crunch
1 Set x 25 Reps
Day 3
Chest/Biceps
7 exercises
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Barbell Curl
5 Sets x 12 Reps
Dumbbell One-Arm Seated Curl
5 Sets x 12 Reps
Jump Rope
1 Set
Day 4
Day 4 - Core/Cardio
8 exercises
Plank
4 Sets
Jump Squat
4 Sets x 13 Reps
Ab Roll
4 Sets x 15 Reps
Mountain Climber
4 Sets x 15 Reps
Bodyweight Walking Lunge
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 30 Reps
Prisoner Squat
4 Sets x 15 Reps
Jump Rope
1 Set
