Phase One - 1 - 90 Days
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.
Routine detail
Mon
Cardio - Morning
Est. 0 min
0 exercises
This day is empty
Mon
Arms // Abs
Est. 104 min
11 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,10,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12,10,10,8 Reps
Dumbbell Incline Curl
4 Sets x 12,10,10,8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
4 Sets x 12 Reps
Tricep Push-Up
4 Sets x 10 Reps
Bench Crunch
5 Sets x 20 Reps
Dumbbell Side Bend
5 Sets x 20 Reps
Stability Ball Crunch
5 Sets x 20 Reps
Stability Ball Oblique Curl
8 Sets x 25 Reps
Bent Knee Hip Raise
5 Sets x 12 Reps
Tue
Cardio - Morning
Est. 0 min
0 exercises
This day is empty
Tue
Chest // Abs
Est. 67 min
9 exercises
Dumbbell Bench Press
4 Sets x 12,10,10,8 Reps
Push-Up
4 Sets x 12,10,10,8 Reps
Dumbbell Pullover
4 Sets x 12,10,10,8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Stability Ball Cable Fly
4 Sets x 12 Reps
Cable Chest Press (Supine Stability Ball)
5 Sets x 12 Reps
Bent Knee Hip Raise
5 Sets x 12 Reps
Hip Raise
5 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Wed
Shoulders // Traps
Est. 45 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Posterior Fly on Stability Ball
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Shrug (Stability Ball)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Thu
Cardio - Morning
Est. 0 min
0 exercises
This day is empty
Thu
Legs // Abs
Est. 63 min
7 exercises
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Lateral Lunge with Bicep Curl
4 Sets x 12,10,10,8 Reps
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Stability Ball Crunch
4 Sets x 20 Reps
Stability Ball Oblique Curl
4 Sets x 20 Reps
Stability Ball Weighted Sit-Up
4 Sets x 20 Reps
Fri
Cardio - Morning
Est. 0 min
0 exercises
This day is empty
Fri
Back // Abs
Est. 46 min
5 exercises
Dumbbell Deadlift
4 Sets x 12 Reps
Dumbbell Prone Incline Shrug
4 Sets x 12,10,10,8 Reps
Dumbbell Bent-Over Row (Palms in)
4 Sets x 12,10,10,8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Stability Ball Crunch
5 Sets x 25 Reps
