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Postpartum
AUTOPLAY
General
Beginner
Dumbbell
Plan Details
The Postpartum routine by mholdridge is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Lower Day 1
Est. 0 min
8 exercises
Barbell Kneeling Squat
4 Sets x 12 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Tue
Upper Day 1: Chest, Shoulders, Tricep
Est. 0 min
8 exercises
Bird Dog
3 Sets x 8 Reps
Dead Bugs
3 Sets x 8 Reps
Standing Marches
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Skull Crusher
3 Sets x 8 Reps
Steering Wheels
3 Sets x 8 Reps
Wed
Lower Day 2
Est. 0 min
8 exercises
Pelvic Tilt to Glute Bridge
3 Sets x 12 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Sumo Squat
3 Sets x 8 Reps
Hip Thrust/Pulse/Hold
3 Sets x 8 Reps
Step Ups
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Fire Hydrants
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Thu
Upper Day 2: Back, Shoulders, Bicep
Est. 0 min
9 exercises
Heel Taps
3 Sets x 8 Reps
Standing Marches
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Bicep Curl into Hammer Curl
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Any
Physical Therapy
Est. 0 min
0 exercises
This day is empty
Any
Upper
Est. 0 min
6 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Any
New Workout
Est. 0 min
4 exercises
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Any
New Workout
Est. 0 min
6 exercises
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Kneeling Squat
3 Sets x 12 Reps
Standing Marches
3 Sets x 12 Reps
