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Adams Work Out
General
Beginner
Dumbbell
Plan Details
The Adams Work Out routine by thevdfproject 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
Mon
Arms
10 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Kickback with Stork Stance
3 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 8 Reps
Tue
Legs
7 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Knee Tuck Jump
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Wed
Abs
7 exercises
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Warrior Pose
3 Sets x 8 Reps
Thu
Back
8 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Knees to Chest Hug
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Side-Lying Floor Stretch
3 Sets x 8 Reps
Fri
Chest / Shoulders
6 exercises
Push-Up
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
3 Sets x 8 Reps
Dumbbell Incline Hammer Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Press on Stability Ball
3 Sets x 8 Reps
