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MWF
General
Beginner
Dumbbell
Plan Details
The MWF routine by alan.piepenburg is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Monday
Est. 86 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Plank
2 Sets
Wed
Wednesday
Est. 85 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Fly
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Plank
2 Sets
Fri
Friday
Est. 86 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Plank
3 Sets
