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2 week grind
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The 2 week grind routine by westinclinton is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Chest/Abs
Est. 0 min
12 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Tue
Arms/Cardio
Est. 0 min
13 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Treadmill Running
3 Sets
Wed
Chest/Shoulders/Back
Est. 0 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Decline One-Arm Chest Fly
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Thu
Legs/Abs/Cardio
Est. 0 min
16 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Treadmill Running
3 Sets
Fri
Chest/Arms
Est. 0 min
18 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Treadmill Running
3 Sets
Sat
Shoulders/Back/Abs
Est. 0 min
15 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Sun
Legs/Abs/Cardio
Est. 0 min
14 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Treadmill Running
3 Sets
