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All Gain, No Pain
General
Beginner
Body
Plan Details
The All Gain, No Pain routine by CWalk89 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body Workout Day
Est. 48 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 3
Lower Body Workout Day
Est. 39 min
7 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Day 5
Abs & Core Workout Day
Est. 37 min
7 exercises
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Plank
3 Sets
