Quarantine body workout
Cutting
Beginner
Dumbbell
Plan Details
The Quarantine body workout routine by hillcolin24 is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This is a quick abdominal workout used to build muscle and burn fat that can be added into any workout day or made its own separate abs day. With this workout you will train your abs 3 days a week, with each day performing the same routine either doing more sets or more reps. The abdominal exercises within this routine focus upon all of the core muscles so that you are getting an overall ab workout. With any ab routine you want to perform between 14 - 18 reps to stimulate the muscles for optimal growth and toning of the core. At the end of the routine you will focus on holding a plank exercise for as long as possible for 3 sets as the plank is a great workout to strengthen and hit your entire core. *** Note : You can add in some warm-up sets into each workout to loosen up your abdominal muscles. If these exercises do not suit your need, you can substitute other abdominal workouts into this routine.
Routine detail
Any
Legs and Shoulders: Quarantine
Est. 55 min
10 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Any
Back and Bicep: Quarantine
Est. 51 min
9 exercises
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Farmers Carries
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Any
Abs
Est. 38 min
7 exercises
Crunch
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
weighted bridge
3 Sets x 8 Reps
Leg Raise
3 Sets x 16 Reps
Leg Pull-In
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Plank
3 Sets
Any
Chest and Tricep: Quarantine
Est. 50 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
