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Full Body Workouts
General
Beginner
Dumbbell
Plan Details
The Full Body Workouts routine by pand3 is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
FB Workout 1
8 exercises
Band Squat
2 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Bodyweight Calf Raise
2 Sets x 15 Reps
Band Upright Row
2 Sets x 15 Reps
Alternating Heel Touch
2 Sets
Cable Shoulder Extension
2 Sets x 15 Reps
Day 2
FB Workout 2
7 exercises
Bird Dog
2 Sets x 10 Reps
Band Upright Row
2 Sets x 10 Reps
Stability Ball Wall Squat
2 Sets x 10 Reps
Cable Reverse Fly
2 Sets x 10 Reps
Leverage Chest Press
2 Sets x 12 Reps
Dumbbell Hamstring Curl
2 Sets x 10 Reps
Cable Pallof Press with Rotation
2 Sets x 10 Reps
Day 3
FB Workout 3 (Walk = Band Lateral Squat Walk)
8 exercises
Bodyweight Squat
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Leverage Chest Press
2 Sets x 12 Reps
Band Upright Row
2 Sets x 12 Reps
Dumbbell Front Raise
2 Sets x 24 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 24 Reps
Weighted Tricep Dip
2 Sets x 12 Reps
Walking
2 Sets
Day 4
FB Workout 4 (Glute Bridge to Hip Abduction)
8 exercises
Band Squat
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Pelvic Tilt to Glute Bridge
2 Sets x 12 Reps
Barbell One-Arm Floor Press
2 Sets x 10 Reps
Bodyweight Step-Up
2 Sets x 10 Reps
Band Upright Row
2 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 10 Reps
Side Plank
2 Sets
Day 5
FB Workout 5 (Walk = Band Lateral Squat Walk)
8 exercises
Walking
2 Sets
Cable Shoulder Extension
2 Sets x 15 Reps
Dumbbell Hamstring Curl
2 Sets x 15 Reps
Dumbbell Press (Close Grip)
2 Sets x 15 Reps
Single-Leg Glute Bridge
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable Pallof Press with Rotation
2 Sets x 15 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Day 6
FB Workout 6 (Stepup = Box Step Up, Hip Lift = Side Clamshell)
7 exercises
Bodyweight Step-Up
2 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Pelvic Tilt to Glute Bridge
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Front Raise
2 Sets x 12 Reps
Dumbbell Bent-Over Row
2 Sets x 12 Reps
Band Hip Lift
2 Sets x 12 Reps
Day 7
FB Workout 7
7 exercises
Exercise Band Reverse Fly
2 Sets x 15 Reps
Bodyweight Squat
2 Sets x 15 Reps
Cable One-Arm Side Bend
2 Sets x 15 Reps
Machine Single-Leg Extension
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Band Good Morning
2 Sets x 15 Reps
Side Plank
2 Sets x 30 Reps
Day 8
FB Workout 8 (Sumo Squat, Deadbug Heel Taps)
8 exercises
Bodyweight Squat
2 Sets x 15 Reps
Dumbbell One-Arm Upright Row
2 Sets x 12 Reps
Bench Push-Up
2 Sets x 10 Reps
Alternating Heel Touch
2 Sets x 20 Reps
Single-Leg Calf Raise
2 Sets x 15 Reps
Band Upright Row
2 Sets x 15 Reps
Dumbbell Tricep Kickback
2 Sets x 10 Reps
Plank
2 Sets
