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New Richard/Yasi Plan
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The New Richard/Yasi Plan routine by rdoughertyjr@yahoo.com is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
workout to lose some weight and get fit at home with only dumbbells, kettlebell, and bodyweight. good job everyone here and there
Routine detail
Mon
Monday w/ Yasi
Est. 44 min
8 exercises
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Plank
3 Sets
Tue
My Tuesday
Est. 56 min
10 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 8 Reps
Flutter Kick
3 Sets x 30 Reps
Wed
Wednesday w/ Yasi
Est. 43 min
8 exercises
Dumbbell Squat
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Flutter Kick
3 Sets x 10 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 10 Reps
Kettlebell One-Arm Snatch
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Thu
My Thursday
Est. 40 min
8 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Fri
Friday w/ Yasi
Est. 44 min
8 exercises
Kettlebell One-Arm Overhead Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Bridge
3 Sets
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Sat
My Saturday
Est. 58 min
11 exercises
Dumbbell Hammer Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Crunch
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Flutter Kick
3 Sets x 10 Reps
