simple 4 day rotation workout
Shared By : baolei
Frequency : 7 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 5 / 313

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Description

A relatively simple set of workout, designed for beginners. All you need is a pair of dumbbells. And optionally an elliptical machine, but you can always run outside if you don't have that. You can try this workout if you don't have time to go to a gym or find many of the other workouts too hard. It takes 30 min each day. You can do it every day since each day targets different muscle groups.

Day 1 Biceps, back, abs
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 20 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 20 sec 8 3 Progress Chart

Forearms

Dumbbell Seated Palms Up Wrist Curl Dumbbell Seated Palms Up Wrist Curl 30 sec 8 3 Progress Chart

Abs

Plank Plank 30 sec - 3 Progress Chart

Forearms

Dumbbell Standing Reverse Curl Dumbbell Standing Reverse Curl 30 sec 8 3 Progress Chart

Back

Dumbbell Deadlift Dumbbell Deadlift 30 sec 8 3 Progress Chart

Abs

Side Bridge Side Bridge 30 sec - 3 Progress Chart
Day 2 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart
Day 3 Chest, triceps, shoulder
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 20 sec 5 3 Progress Chart

Chest

Push Up Push Up 20 sec 10 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 30 sec 10 3 Progress Chart

Abs

Dumbbell Fly Dumbbell Fly 20 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 20 sec 8 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 20 sec 8 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 20 sec 8 3 Progress Chart
Day 6 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Squat Dumbbell Squat 30 sec 8 3 Progress Chart

Glutes

Leg Lift Leg Lift 30 sec 8 3 Progress Chart

Abs

Dumbbell Lunges Dumbbell Lunges 30 sec 8 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 15 sec 8 3 Progress Chart

Glutes

Glute Kickback Glute Kickback 30 sec 8 3 Progress Chart