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My Personalized Workout
General
Beginner
Dumbbell
Plan Details
The My Personalized Workout routine by monica2282 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This workout routine is meant for those who are looking for a full body workout without bulking. Especially for women who want to tone their overall body while targeting problem areas such as the abdominals and improving the looks of their glutes. Working out six days a week, 3 days at home (30 minutes) and 3 days at the gym (1.5 hours). It focuses on medium weight lifts with more reps for toning. It includes 30 minutes of cardio split into two sessions with weights and machines in between. On the workout days at home, the workout focuses a little more on abs and glutes.
Routine detail
Mon
triceps/biceps
Est. 66 min
10 exercises
Single-Leg Bench Dip
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Tue
back/chest
Est. 47 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Wed
legs/butt
Est. 46 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Thu
Abs
Est. 47 min
8 exercises
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Standing Opposition Reach
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Any
extra
Est. 39 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
