1
General
Beginner
Dumbbell
Plan Details
The 1 routine by asmith1142 is a 28 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
cardio
Est. 0 min
0 exercises
This day is empty
Tue
chest week 1
Est. 36 min
4 exercises
Barbell Bench Press
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
lying dumbell raise
3 Sets x 20 Reps
Elevated Push-Up
3 Sets x 20 Reps
Tue
chest week 2
Est. 27 min
4 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
lying dumbell raise
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 10 Reps
Tue
chest week 3
Est. 37 min
4 exercises
Barbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Decline Fly
3 Sets x 20 Reps
lying dumbell pullover
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Tue
chest week 4
Est. 27 min
4 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
lying dumbell pullover
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Tue
chest week 5
Est. 36 min
4 exercises
Barbell Decline Bench Press
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
dumbell overhead fling
3 Sets x 20 Reps
incline push ups
3 Sets x 20 Reps
Tue
chest week 6
Est. 27 min
4 exercises
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
dumbell overhead fling
3 Sets x 10 Reps
incline push ups
3 Sets x 10 Reps
Wed
back&shoulders week 1
Est. 38 min
4 exercises
Barbell Bent-Over Row
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Wed
back&shoulders week 2
Est. 28 min
4 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Wed
back&shoulders week 3
Est. 39 min
4 exercises
Barbell Good Morning
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 20 Reps
Wed
back&shoulders week 4
Est. 29 min
4 exercises
Barbell Good Morning
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Wed
back&shoulders week 5
Est. 37 min
4 exercises
Barbell Deadlift
3 Sets x 20 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 20 Reps
Dumbbell Upright Row
3 Sets x 20 Reps
Calf Machine Shoulder Shrug
3 Sets x 20 Reps
Wed
back&shoulders week 6
Est. 27 min
4 exercises
Barbell Deadlift
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Calf Machine Shoulder Shrug
3 Sets x 10 Reps
Thu
cardio
Est. 0 min
0 exercises
This day is empty
Fri
legs week 4
Est. 27 min
4 exercises
Machine Calf Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Jump Squat
3 Sets x 10 Reps
Fri
legs week 5
Est. 36 min
4 exercises
Barbell Rocking Standing Calf Raise
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
dumbbell lateral lunges
3 Sets x 20 Reps
Rocket Jump
3 Sets x 20 Reps
Fri
legs week 6
Est. 27 min
4 exercises
Barbell Rocking Standing Calf Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
dumbbell lateral lunges
3 Sets x 10 Reps
Rocket Jump
3 Sets x 10 Reps
Fri
legs week 1
Est. 36 min
4 exercises
Barbell Standing Calf Raise
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Box Jump Multiple Response
3 Sets x 20 Reps
Fri
legs week 2
Est. 27 min
4 exercises
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Fri
legs week 3
Est. 36 min
4 exercises
Machine Calf Raise
3 Sets x 20 Reps
Barbell Squat
3 Sets x 20 Reps
Cable Pull Through
3 Sets x 20 Reps
Jump Squat
3 Sets x 20 Reps
Sat
cardio
Est. 0 min
0 exercises
This day is empty
Sat
arms week 2
Est. 29 min
4 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Sat
arms week 3
Est. 39 min
4 exercises
Dumbbell Hammer Curl
3 Sets x 20 Reps
Dumbbell Tate Press
3 Sets x 20 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20 Reps
Sat
arms week 4
Est. 28 min
4 exercises
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Sat
arms week 5
Est. 40 min
4 exercises
Dumbbell Concentration Curl
3 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 20 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 20 Reps
Sat
arms week 6
Est. 29 min
4 exercises
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Sat
arms week 1
Est. 39 min
4 exercises
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Dumbbell Preacher Curl
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Any
Abs
Est. 0 min
0 exercises
This day is empty
