dumbbell and body weight
General
Beginner
Dumbbell
Plan Details
The dumbbell and body weight routine by baolei is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Biceps, back, abs - Mon|Thu
Est. 28 min
6 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Tue
Chest, triceps, shoulder - Tue|Fri
Est. 39 min
6 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Wed
Legs, abs - Wed|Sat
Est. 32 min
5 exercises
Plank
3 Sets
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Side Bridge
3 Sets
Sun
Cardio
Est. 32 min
1 exercise
Elliptical Training
1 Set
