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Summer 2024
AUDIO TIP
General
Beginner
None
Plan Details
The Summer 2024 routine by saramkas is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Beginner plan
Routine detail
Day 1
Chest & Shoulders (DB)
Est. 0 min
11 exercises
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
One-Arm Wall Stretch
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Kneeling Thoracic Mobility
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 10 Reps
Cat Cow Stretch
3 Sets x 10 Reps
Day 2
Arms + core focus
Est. 0 min
9 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Dumbbell Shoulder Press
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 20 Reps
Weighted Trunk Rotation
3 Sets x 10 Reps
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Day 2
Glute focus
Est. 0 min
9 exercises
Glute Kickback (Kneeling)
2 Sets x 20 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Side-Lying Hip Abduction
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Hip Thrust
2 Sets x 10 Reps
Wall support single leg RDL
3 Sets x 10 Reps
Barbell Seated Good Morning
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Reverse Lunge Crossover
2 Sets x 8 Reps
Day 3
Glute focus + quads
Est. 0 min
8 exercises
Sumo Dumbbell squat
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Day 5
Lower body + glutes
Est. 0 min
3 exercises
Barbell Seated Good Morning
3 Sets x 8 Reps
Dumbbell Single-Leg Cobra
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Day 7
Core/full body
Est. 0 min
14 exercises
Plank
3 Sets
Alternating Heel Touch
3 Sets x 10 Reps
Side Plank
3 Sets x 10 Reps
Bird Dog
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Forearm Plank with Hip Abduction
3 Sets x 10 Reps
Alternating Leg Bridge
3 Sets x 10 Reps
Alternating Floor Leg Raise
3 Sets x 10 Reps
Kettlebell Advanced Windmill
3 Sets x 10 Reps
Medicine Ball Rotation
3 Sets x 10 Reps
Bent Knee Hundreds
3 Sets x 10 Reps
Table Pose
3 Sets x 10 Reps
Crow Pose
3 Sets
