Biceps, Shoulders & Tabata
General
Beginner
Dumbbell
Plan Details
The Biceps, Shoulders & Tabata routine by Yepkenzie is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
6 days a week, short training sessions with a major focus on biceps, shoulders. At the end of each workout, some tabata is done with various exercices.
Routine detail
Mon
5*5 - 10/8/6/20 number 1
Est. 51 min
10 exercises
Chin-Up with Knee Raise
5 Sets x 5 Reps
Dumbbell One-Arm Preacher Curl
1 Set x 10 Reps
Dumbbell One-Arm Preacher Curl
1 Set x 8 Reps
Dumbbell One-Arm Preacher Curl
1 Set x 6 Reps
Dumbbell One-Arm Preacher Curl
1 Set x 20 Reps
Smith Machine Upright Row
5 Sets x 5 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 6 Reps
Dumbbell Lateral Raise
1 Set x 20 Reps
Tue
2 Alternate Sets number 1
Est. 29 min
6 exercises
EZ bar incline bench press
4 Sets x 8 Reps
Band Shoulder Press
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Band front raises
4 Sets x 8 Reps
JGxt knee to elbow
4 Sets x 8 Reps
Wed
10/8/6/20 - 5*5 number 2
Est. 80 min
10 exercises
Machine Fly
1 Set x 10 Reps
Machine Fly
1 Set x 8 Reps
Machine Fly
1 Set x 6 Reps
Machine Fly
13 Sets x 20 Reps
Barbell Bicep Drag Curl
5 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
1 Set x 10 Reps
Cable Kneeling Crunch (Rope)
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 6 Reps
Cable Kneeling Crunch (Rope)
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Thu
2 Alternate Sets number 2
Est. 31 min
6 exercises
Dumbbell Zottman Curl
4 Sets x 8 Reps
Kettlebell Swing
4 Sets x 8 Reps
Back flies with resistance bands only
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
EZ Bar French Press
4 Sets x 8 Reps
Band Squat
4 Sets x 8 Reps
Fri
5*5 - 10/8/6/20 number 3
Est. 49 min
10 exercises
Machine Leg Press
5 Sets x 5 Reps
Cable Front Raise
1 Set x 10 Reps
Cable Front Raise
1 Set x 8 Reps
Cable Front Raise
1 Set x 6 Reps
Cable Front Raise
1 Set x 20 Reps
Weight Plate Reverse Curl
5 Sets x 5 Reps
Smith Machine Shrug
1 Set x 10 Reps
Smith Machine Shrug
1 Set x 8 Reps
Smith Machine Shrug
1 Set x 6 Reps
Smith Machine Shrug
1 Set x 20 Reps
Sat
2 Alternate Sets number 3
Est. 137 min
6 exercises
JGxt Skater squat
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
43 Sets x 8 Reps
Hamstring curl with bands
43 Sets x 8 Reps
Barbell Seated Calf Raise
43 Sets x 8 Reps
Any
Boxing/Jumping Tabata
Est. 34 min
16 exercises
Boxing non-stop
1 Set
Box Jump Multiple Response
1 Set x 5 Reps
Boxing non-stop
1 Set
Box Jump Multiple Response
1 Set x 5 Reps
Boxing non-stop
1 Set
Box Jump Multiple Response
1 Set x 5 Reps
Boxing non-stop
1 Set
Box Jump Multiple Response
1 Set x 5 Reps
Boxing non-stop
1 Set
Box Jump Multiple Response
1 Set x 5 Reps
Boxing non-stop
1 Set
Box Jump Multiple Response
1 Set x 5 Reps
Boxing non-stop
1 Set
Box Jump Multiple Response
1 Set x 5 Reps
Boxing non-stop
1 Set
Box Jump Multiple Response
1 Set x 5 Reps
Any
Rope/Push-up Tabata
Est. 43 min
16 exercises
Fast jump rope
1 Set
Push-Up (Close Hand)
1 Set x 8 Reps
Fast jump rope
1 Set
Push-Up (Close Hand)
1 Set x 8 Reps
Fast jump rope
1 Set
Push-Up (Close Hand)
1 Set x 8 Reps
Fast jump rope
1 Set
Push-Up (Close Hand)
1 Set x 8 Reps
Fast jump rope
1 Set
Push-Up (Close Hand)
3 Sets x 8 Reps
Fast jump rope
1 Set
Push-Up (Close Hand)
1 Set x 8 Reps
Fast jump rope
1 Set
Push-Up (Close Hand)
1 Set x 8 Reps
Fast jump rope
1 Set
Push-Up (Close Hand)
3 Sets x 8 Reps
