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Hein-Personal
General
Beginner
Dumbbell
Plan Details
The Hein-Personal routine by heinhtetkyaw 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
Tuesday
18 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Dumbbell Dublin Press
3 Sets x 8 Reps
Day 2
Thursday
16 exercises
Dumbbell Bench Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 3
Friday
16 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 8 Reps
Dumbbell Seated Side Bend
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
