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Plan 2
General
Beginner
Dumbbell
Plan Details
The Plan 2 routine by kcbuzz is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Legs #1
Est. 49 min
8 exercises
Split Squat on Bench
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Wall Sit
3 Sets
Donkey Kicks
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Wed
Chest, Biceps, Triceps
Est. 52 min
8 exercises
Squeeze Press
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Thu
Legs #2
Est. 56 min
9 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Fire Hydrants
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Sumo High Pull
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Fri
Shoulder / Back
Est. 39 min
6 exercises
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Sun
Full Body
Est. 62 min
10 exercises
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Bridge
3 Sets
Dumbbell Calf Raise
3 Sets x 8 Reps
Any
Abs
Est. 42 min
7 exercises
Air Bike
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Any
Leg 3
Est. 43 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Kneeling Hip Extension
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Decline Bench Lunge
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Bridge
3 Sets
Machine Hip Abduction
3 Sets x 8 Reps
