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basic 1
General
Beginner
Body
Plan Details
The basic 1 routine by ant999 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
chest
Est. 30 min
4 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Medicine Ball One-Arm Push-Up
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Tue
shoulder
Est. 49 min
4 exercises
Handstand Push-Up
8 Sets x 25 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Wed
back
Est. 32 min
5 exercises
Climber Pull-Up
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 12 Reps
Gorilla Chin-Up with Crunch
3 Sets x 5 Reps
Thu
arms
Est. 35 min
4 exercises
Dip
4 Sets x 15 Reps
Wrist Roller
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Sun
legs / abs
Est. 27 min
4 exercises
Bodyweight Lunge
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
