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Heidi Somers Famale Beginner Workout
General
Beginner
Dumbbell
Plan Details
The Heidi Somers Famale Beginner Workout routine by adriantomcat is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Leg-Shoulder (Squats)
Est. 109 min
7 exercises
Barbell Squat
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Dumbbell Lunge
5 Sets x 15 Reps
Barbell Calf Raise
5 Sets x 15 Reps
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Day 2
Back-Biceps (Bent Over Row)
Est. 77 min
5 exercises
Cable Seated Row
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 15 Reps
Dumbbell Seated Hammer Curl
5 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 15 Reps
Day 3
Chest-Triceps
Est. 67 min
5 exercises
Push-Up
1 Set x 25 Reps
Dumbbell Bench Press
5 Sets x 15 Reps
Dumbbell Fly
5 Sets x 15 Reps
Dumbbell Seated Tricep Press
5 Sets x 15 Reps
Single-Leg Bench Dip
5 Sets x 15 Reps
Day 4
Leg-Shoulder (Deadlift)
Est. 0 min
0 exercises
This day is empty
Day 5
Back-Biceps (Dumbbell Row)
Est. 0 min
0 exercises
This day is empty
Day 6
Chest-Triceps
Est. 0 min
0 exercises
This day is empty
