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Personal Routine
General
Beginner
Dumbbell
Plan Details
The Personal Routine routine by zarici is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Day 1: Chest, Tri, & Calf
Est. 126 min
11 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Bench Press
3 Sets x 10 Reps
Dumbbell Incline One-Arm Press
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 20 Reps
Running
1 Set
Tue
Day 2: Back, Bi, & Abs
Est. 126 min
12 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Seated Row
2 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Cable Standing Curl
2 Sets x 20 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 15 Reps
Plank
3 Sets
Running
1 Set
Wed
Day 3: Rest
Est. 0 min
0 exercises
This day is empty
Thu
Day 4: Shoulder, Trap, Calf
Est. 116 min
10 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Upright Row
2 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Shrug
2 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 20 Reps
Running
1 Set
Fri
Day 5: Legs & Abs
Est. 118 min
10 exercises
Dumbbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Running
1 Set
Sat
Day 6: Cardio
Est. 62 min
1 exercise
Running
1 Set
Sun
Day 7: Rest
Est. 0 min
0 exercises
This day is empty
