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BONY2BEAST
General
Beginner
Dumbbell
Plan Details
The BONY2BEAST routine by tettepara is a 3 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
PHASE 1 DAY 1
9 exercises
Barbell Rack Pull
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 2
PHASE 1 DAY 2
9 exercises
Kettlebell Goblet Squat
5 Sets x 8 Reps
Machine Lat Pulldown
8 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Side Plank
3 Sets x 9 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Day 3
PHASE 1 DAY 3
8 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Bench Crunch
3 Sets x 35 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
