Nakeesha Beginner 4 day
General
Beginner
Dumbbell
Plan Details
The Nakeesha Beginner 4 day routine by enbergland is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
try to increase weight or reps each session
Routine detail
Day 1
chest / legs
Est. 36 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Day 2
Arms
Est. 39 min
6 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Day 3
rest
Est. 0 min
0 exercises
This day is empty
Day 4
Back
Est. 33 min
5 exercises
Barbell Deadlift
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 5
legs
Est. 41 min
6 exercises
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Day 6
rest
Est. 0 min
0 exercises
This day is empty
Day 7
rest
Est. 0 min
0 exercises
This day is empty
