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Back to shape
General
Beginner
Dumbbell
Plan Details
The Back to shape routine by gymhard is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Back and shoulders
Est. 40 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Tue
Upper and lower legs
Est. 47 min
7 exercises
90/90 Hamstring Stretch
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Wed
Chest and abs
Est. 61 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Thu
Biceps,triceps and forearms
Est. 66 min
10 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Medicine Ball Bicep Curl on Stability Ball
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Fri
Cardio
Est. 62 min
1 exercise
Running
1 Set
