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Trening
General
Beginner
Dumbbell
Plan Details
The Trening routine by pustola is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
klatka / triceps / brzuch
Est. 43 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Day 2
biceps / plecy
Est. 40 min
6 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 3
barki / przedramiona
Est. 39 min
5 exercises
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Day 4
brzuch
Est. 30 min
4 exercises
Machine Ab Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
