millza
Phase One - 1 - 90 Days
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General
Beginner
Dumbbell
Plan Details
The Phase One - 1 - 90 Days routine by millza is a 9 day workout plan. It is a beginner level plan to achieve general fitness goals.
Mon
Mon
Tue
Tue
Wed
Thu
Thu
Fri
Fri
Arms // Abs
Est time: 104 min
11 exercises
Dumbbell Alternating Bicep Curl
Biceps
Sets
4
Reps
12,10,10,8
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Hammer Curl
Biceps
Sets
4
Reps
12,10,10,8
Interval
00:00
Rest Time
01:00
Dumbbell Incline Curl
Biceps
Sets
4
Reps
12,10,10,8
Interval
00:00
Rest Time
01:00
Cable Shoulder Extension
Back
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Seated Bent-Over One-Arm Tricep Extension
Triceps
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Tricep Push-Up
Triceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Bench Crunch
Abs
Sets
5
Reps
20
Interval
00:00
Rest Time
01:00
Dumbbell Side Bend
Abs
Sets
5
Reps
20
Interval
00:00
Rest Time
01:00
Stability Ball Crunch
Abs
Sets
5
Reps
20
Interval
00:00
Rest Time
01:00
Stability Ball Oblique Curl
Abs
Sets
8
Reps
25
Interval
00:00
Rest Time
01:00
Bent Knee Hip Raise
Abs
Sets
5
Reps
12
Interval
00:00
Rest Time
01:00
