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JsF Back into it
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The JsF Back into it routine by JsF90 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Back
Est. 0 min
7 exercises
Push-Up
1 Set x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Day 2
Biceps & Triceps
Est. 0 min
8 exercises
Push-Up
1 Set x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 18 Reps
Air Bike
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Day 3
Legs
Est. 0 min
9 exercises
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Dumbbell Squat
3 Sets
Bridge
3 Sets
Dumbbell Calf Raise
3 Sets
Bodyweight Calf Raise
3 Sets
Dumbbell Side Bend
3 Sets
Day 4
Shoulders & Forearms
Est. 0 min
10 exercises
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 10 Reps
Day 5
Full Body
Est. 0 min
10 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Bent Knee Hundreds
1 Set x 100 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Day 6
Glut and Abs
Est. 0 min
7 exercises
Back Hyperextension
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Barbell Lateral Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Day 7
Workout 7
Est. 0 min
1 exercise
Walking
3 Sets
