Raiza and Jeff
General
Beginner
Dumbbell
Plan Details
The Raiza and Jeff routine by Jeppray is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
The standard 3 day per week workout.
Routine detail
Mon
Day One
Est. 87 min
13 exercises
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Wed
Day Two
Est. 87 min
13 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Fri
Day Three
Est. 87 min
13 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
