Rovs Full Body Workout Plan
General
Beginner
Dumbbell
Plan Details
The Rovs Full Body Workout Plan routine by Leivor is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full body work out for 3 days using dumbells and bench. Can be done 3x a week or 6 times, base on preference. thank you
Routine detail
Mon
Biceps, Forearm and Back Workout
Est. 43 min
15 exercises
Bench Weighted Decline Crunch
1 Set x 20 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Dumbbell Incline Curl
1 Set x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell Bent-Over Row (Palm in)
1 Set x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
1 Set x 10 Reps
Dumbbell Concentration Curl
1 Set x 10 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
1 Set x 10 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 10 Reps
Dumbbell Alternating Incline Curl
1 Set x 10 Reps
Dumbbell Rotational Row
1 Set x 10 Reps
Tue
Leg Day
Est. 48 min
17 exercises
Bench Weighted Decline Crunch
1 Set x 20 Reps
Prisoner Squat
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Ankle Circles
1 Set x 10 Reps
Dumbbell Squat
1 Set x 10 Reps
Quadricep Stretch
1 Set x 15 Reps
Dumbbell Step-Up
1 Set x 10 Reps
Single-Leg Calf Raise
1 Set x 10 Reps
Jump Squat
1 Set x 10 Reps
Bodyweight Calf Raise
1 Set x 10 Reps
Dumbbell Walking Lunge
1 Set x 10 Reps
Mountain Climber
1 Set x 10 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 10 Reps
Glute Kickback
1 Set x 15 Reps
Dumbbell Plie Squat
1 Set x 10 Reps
Dumbbell Calf Raise
1 Set x 10 Reps
Hip Adduction
1 Set x 8 Reps
Sun
Triceps, Shoulders and Chest Day
Est. 43 min
15 exercises
Bench Weighted Decline Crunch
1 Set x 20 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 10 Reps
Dumbbell Decline Bench Press
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 10 Reps
Dumbbell Seated Tricep Press
1 Set x 10 Reps
Dumbbell Bench Press (Palms in)
1 Set x 10 Reps
Dumbbell Alternating Tricep Kickback
1 Set x 10 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 10 Reps
Dumbbell Incline Tricep Extension
1 Set x 10 Reps
Dumbbell Shoulder Shrug
1 Set x 10 Reps
Band Upright Row
1 Set x 10 Reps
Band Lateral Raise
1 Set x 10 Reps
Dumbbell Pullover
1 Set x 12 Reps
Leg Raise
1 Set x 8 Reps
