Loading...
Roch beginner
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Roch beginner routine by blackburn466 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Lower Body
Est. 59 min
10 exercises
Stationary Bike
1 Set
Walking
1 Set
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Day 2
Upper And Core
Est. 59 min
10 exercises
Walking
1 Set
Rowing
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Day 3
Lower 2
Est. 59 min
10 exercises
Walking
1 Set
Rowing
1 Set
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
staggered single leg straight leg deadlift
3 Sets x 8 Reps
Day 4
Cardio And Core
Est. 53 min
11 exercises
Treadmill Running
1 Set
Rowing
1 Set
Indoor Cycling
1 Set
Weighted Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Plank
3 Sets
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Roman Twist
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
