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Head On A Stick
General
Beginner
Dumbbell
Plan Details
The Head On A Stick routine by AjayStutt is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Shoulders
Est. 69 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Day 2
Back and Arms
Est. 65 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Rack Pull
4 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Day 3
Legs
Est. 59 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Day 4
Shoulders
Est. 66 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Push Press
3 Sets x 12 Reps
Cable Upright Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Day 5
Arms
Est. 56 min
7 exercises
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 6
Deadlift
Est. 50 min
2 exercises
Barbell Deadlift
5 Sets x 5 Reps
Walking
1 Set
