Beast1738
General
Intermediate
Dumbbell
Plan Details
The Beast1738 routine by Aushowel is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This workout routine is meant for those who do not go to a gym or looking for a full body routine with dumbbells only. For many individuals they aren't able to afford a gym membership or aren't able to get to a gym; thus this routine provides a full-body, 3 day split where an individual can target all of their body parts and either gain/maintain muscle mass. It focuses upon heavy lifts and around 3 to 4 sets with 10 reps per set to increase muscle mass and gaining during exercise performance. *** Notes : You are able to insert cardio exercises into the days being performed. If you would like to perform more cardio, you can substitute rest days for cardio days. For women who are using this routine, increase the amount of repetitions being performed for a toned look.
Routine detail
Mon
General
Est. 107 min
24 exercises
Dumbbell Squat
2 Sets x 8 Reps
Dumbbell Deep Push-Up
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Dumbbell Arnold Press
2 Sets x 8 Reps
Dumbbell Rotational Curl
2 Sets x 8 Reps
Dumbbell Wood Chop
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Jump Squat
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Dumbbell Rotational Curl
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Dumbbell Jump Squat
2 Sets x 8 Reps
Dumbbell Squat
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Dumbbell Wood Chop
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Dumbbell Deep Push-Up
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Arnold Press
2 Sets x 8 Reps
Tue
General
Est. 111 min
24 exercises
Dumbbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell Calf Raises
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 10 Reps
Dumbbell Decline Fly
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Dumbbell Calf Raises
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell Decline Fly
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Wed
General
Est. 110 min
24 exercises
Dumbbell Squat
2 Sets x 10 Reps
Dumbbell Deadlift
2 Sets x 10 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Calf Raises
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Dumbbell Reverse Lunge
2 Sets x 10 Reps
Dumbbell Tate Press
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 10 Reps
Dumbbell Squat
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Dumbbell Tate Press
2 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 8 Reps
Dumbbell Deadlift
2 Sets x 8 Reps
Dumbbell Calf Raises
2 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 8 Reps
Dumbbell Reverse Lunge
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 8 Reps
Thu
General
Est. 112 min
24 exercises
Dumbbell Step-Up
2 Sets x 10 Reps
Dumbbell Decline Bench Lunge
2 Sets x 10 Reps
Dumbbell Bent-Over Row (Palm in)
2 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 10 Reps
Dumbbell Spider Curl
2 Sets x 10 Reps
Dumbbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Dumbbell Alternating Kickback
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
2 Sets x 8 Reps
Dumbbell Upright Row
2 Sets x 8 Reps
Dumbbell Spider Curl
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 8 Reps
Dumbbell Decline Bench Lunge
2 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
2 Sets x 8 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Dumbbell Alternating Kickback
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Fri
General
Est. 95 min
24 exercises
Single-Leg Push-Up
2 Sets x 8 Reps
Bodyweight Lunge
2 Sets x 8 Reps
Band Alternating Bicep Curl
2 Sets x 8 Reps
Plyo Push-Up
2 Sets x 8 Reps
Bodyweight Calf Raise
2 Sets x 8 Reps
Band Upright Row
2 Sets x 8 Reps
Split Jump
2 Sets x 8 Reps
Band Shoulder Press
2 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Band Squat
2 Sets x 8 Reps
Jump Squat
2 Sets x 8 Reps
Push-Up (Wide Hand)
2 Sets x 8 Reps
Single-Leg Push-Up
2 Sets x 8 Reps
Band Alternating Bicep Curl
2 Sets x 8 Reps
Bodyweight Calf Raise
2 Sets x 8 Reps
Split Jump
2 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Jump Squat
2 Sets x 8 Reps
Bodyweight Lunge
2 Sets x 8 Reps
Plyo Push-Up
2 Sets x 8 Reps
Band Upright Row
2 Sets x 8 Reps
Band Shoulder Press
2 Sets x 8 Reps
Band Squat
2 Sets x 8 Reps
Push-Up (Wide Hand)
2 Sets x 8 Reps
Sat
General
Est. 97 min
24 exercises
Single-Leg Push-Up
2 Sets x 8 Reps
Band Squat
2 Sets x 8 Reps
Bodyweight Lunge
2 Sets x 8 Reps
Depth Jump Leap
2 Sets x 8 Reps
Jump Squat
2 Sets x 8 Reps
Mountain Climber
2 Sets x 30 Reps
Push-Up
2 Sets x 8 Reps
Prisoner Squat
2 Sets x 8 Reps
Split Jump
2 Sets x 8 Reps
Bodyweight Calf Raise
2 Sets x 8 Reps
Band Calf Raise
2 Sets x 8 Reps
Single-Leg Calf Raise
2 Sets x 8 Reps
Depth Jump Leap
2 Sets x 8 Reps
Mountain Climber
2 Sets x 8 Reps
Prisoner Squat
2 Sets x 8 Reps
Bodyweight Calf Raise
2 Sets x 8 Reps
Single-Leg Calf Raise
2 Sets x 8 Reps
Jump Squat
2 Sets x 8 Reps
Jump Squat
2 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Split Jump
2 Sets x 8 Reps
Band Calf Raise
2 Sets x 8 Reps
Depth Jump Leap
2 Sets x 8 Reps
Mountain Climber
2 Sets x 30 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
