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Jamie's Week
General
Beginner
Dumbbell
Plan Details
The Jamie's Week routine by jamiedawn is a 5 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
Flexible February
10 exercises
Elliptical Training
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 2
Cardio & Abs
12 exercises
Treadmill Running
1 Set
Reverse Crunch
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Leg Slide
3 Sets x 8 Reps
Lying Alternating Knee Raise
3 Sets x 8 Reps
Supine Heel Touches
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Barbell Side Bend
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Day 3
Arms
10 exercises
Elliptical Training
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 4
Rest
0 exercises
This day is empty
Day 5
Legs
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
