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Full Body Workout: Week 1
AUDIO TIP
General
Beginner
Body
Plan Details
The Full Body Workout: Week 1 routine by JennMann2 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Upper low body split for 4x a week
Routine detail
Mon
Upper Body & Abs
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Rear Delt Cable Flys
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Sit-Up
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Scissor Kick
3 Sets x 15 Reps
Wed
Lower Body & Abs
Est. 0 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Sumo Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Jump Lunge
3 Sets x 8 Reps
Garhammer Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Plank
3 Sets
Thu
Upper Body & Abs
Est. 0 min
11 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Sun
Lower Body & Abs
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Leg Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
V up
3 Sets x 15 Reps
