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My Reverse Pryimd Training
General
Beginner
Dumbbell
Plan Details
The My Reverse Pryimd Training routine by Godson13 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Arms
Est. 17 min
11 exercises
Barbell Curl
1 Set
Barbell Curl
1 Set
Barbell Curl
1 Set
Dumbbell Concentration Curl
1 Set
Dumbbell Concentration Curl
1 Set
Weighted Bench Dip
1 Set
Weighted Bench Dip
1 Set
Weighted Bench Dip
1 Set
Cable Tricep Pushdown (Rope)
1 Set
Cable Tricep Pushdown (Rope)
1 Set
Cable Tricep Pushdown (Rope)
1 Set
Tue
Legs
Est. 21 min
11 exercises
Smith Machine Squat
1 Set
Smith Machine Squat
1 Set
Smith Machine Squat
1 Set
Machine Leg Extension
1 Set
Machine Leg Extension
1 Set
Machine Leg Extension
1 Set
Calf Press On Leg Press
1 Set
Calf Press On Leg Press
1 Set
Calf Press On Leg Press
1 Set
Calf Press On Leg Press
1 Set
Calf Press On Leg Press
1 Set
Wed
Back
Est. 15 min
10 exercises
Barbell Deadlift
1 Set
Barbell Deadlift
1 Set
Barbell Deadlift
1 Set
Cable Lat Pulldown (Wide Grip)
1 Set
Cable Lat Pulldown (Wide Grip)
1 Set
Cable Lat Pulldown (Wide Grip)
1 Set
Cable Seated Row
1 Set
Cable Seated Row
1 Set
Back Hyperextension
1 Set
Back Hyperextension
1 Set
Thu
Shoulders
Est. 82 min
13 exercises
Dumbbell Squat
3 Sets x 12 Reps
Barbell Shoulder Press
1 Set
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Lateral Raise
1 Set x 20 Reps
Barbell Shoulder Press
1 Set
Dumbbell Lateral Raise
1 Set x 20 Reps
Jump Squat
3 Sets x 12 Reps
Barbell Shoulder Press
1 Set
Dumbbell Lateral Raise
1 Set x 20 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Flutter Kick
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 100 Reps
Fri
Chest
Est. 52 min
17 exercises
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Plank
3 Sets
Dumbbell Fly
1 Set
Barbell Bench Press
1 Set x 15 Reps
Dumbbell Fly
1 Set
Barbell Bench Press
1 Set x 15 Reps
Dumbbell Fly
1 Set
Barbell Bench Press
1 Set x 15 Reps
Barbell Incline Bench Press
1 Set
Weighted Bench Dip
1 Set x 20 Reps
Barbell Incline Bench Press
1 Set
Weighted Bench Dip
1 Set x 20 Reps
