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John's workout routine
General
Beginner
Dumbbell
Plan Details
The John's workout routine routine by troutjohn14 is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 1
Est. 96 min
15 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Any
Day 2
Est. 133 min
12 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Side Bridge
4 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Elliptical Training
1 Set
Barbell Curl
3 Sets x 8 Reps
