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JR's Beginners Boot Camp
General
Beginner
Dumbbell
Plan Details
The JR's Beginners Boot Camp routine by jtrapetsoa is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Beginners Boot Camp for lean muscle development for the lady and bulk up for the guy.
Routine detail
Day 1
Full Body express
Est. 85 min
13 exercises
Barbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Bridge
3 Sets
Crunch
2 Sets x 12 Reps
Sit-Up
2 Sets x 12 Reps
Leg Raise
2 Sets x 12 Reps
Plank
2 Sets
Day 2
Body Warmer
Est. 69 min
11 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Air Bike
2 Sets x 12 Reps
Jackknife Sit-Up
2 Sets x 12 Reps
Alternating Heel Touch
2 Sets x 12 Reps
Side Bridge
2 Sets
Day 3
Leg Day
Est. 79 min
13 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Lateral Lunge
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Bridge
3 Sets
Seated Wide Angle Pose
1 Set x 8 Reps
Toe Touch Stretch
1 Set x 8 Reps
Straddle Stretch
1 Set x 8 Reps
Day 4
Fun Day
Est. 72 min
12 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Leg Pull-In
2 Sets x 12 Reps
Bench Crunch
2 Sets x 12 Reps
Weight Plate Rotation
2 Sets x 12 Reps
Rotational Crunch
2 Sets x 12 Reps
Toe Touches
2 Sets x 12 Reps
