STF Live Strong - Strength Training - Level 1
Bulking
Beginner
Dumbbell
Plan Details
The STF Live Strong - Strength Training - Level 1 routine by ThunderzSon is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This routine is designed to help individuals begin adding muscle. This routine focuses on dumbbells and unilateral exercises to help improve strength, balance, and symmetry. Equipment includes dumbbells, an adjustable bench, preferably with a leg extension/curl attachment and a Yoga ball and Yoga type mat for floor exercises. FORM is critical for maximal benefit and minimum risk. This is the beginning routine for the Son of Thunder Fitness Live Strong Challenge. The routine can be modified based on individual needs, strengths, weaknesses, and abilities.
Routine detail
Mon
Shoulders, Biceps & Triceps - Level 1
Est. 47 min
9 exercises
Dumbbell Seated Arnold Press
5 Sets x 12,10,8,6,12 Reps
Dumbbell One-Arm Front Raise
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Rest
3 Sets
Dumbbell Alternating Bicep Curl
5 Sets x 12,10,8,6,12 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 12,10,8,6,12 Reps
Dumbbell Concentration Curl
1 Set x 12 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 12 Reps
Rest
3 Sets
Tue
Abs Basic Training - Level 1
Est. 48 min
11 exercises
Leg Pull-In
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 15 Reps
Leg Raise with Hip Thrust
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 15 Reps
Standing Ab Stretch
3 Sets x 15 Reps
Side Stretches - Side Bends
3 Sets x 15 Reps
Stomach Vacuums
3 Sets
Stability Ball Back Stretch
3 Sets
Wed
Legs - Level 1
Est. 49 min
13 exercises
Bodyweight Lunge
1 Set x 12 Reps
Dumbbell Lunge
4 Sets x 10,8,6,12 Reps
Stability Ball Weighted Wall Squat
1 Set x 12 Reps
Rest
1 Set
Machine Single-Leg Extension
5 Sets x 12,10,8,6,12 Reps
Machine Single-Leg Curl
5 Sets x 12,10,8,6,12 Reps
Rest
1 Set
Cable Dorsiflexion
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Rest
1 Set
Hip Stretch
1 Set x 20 Reps
Knee to Chest (Supine)
1 Set x 20 Reps
Seated Floor Hamstring Stretch
1 Set x 20 Reps
Thu
20 Minute Cardio
Est. 0 min
0 exercises
This day is empty
Fri
Chest and Back - Level 1
Est. 56 min
12 exercises
Dumbbell Bench Press
5 Sets x 12,10,8,6,12 Reps
Dumbbell One-Arm Row
5 Sets x 12,10,8,6,12 Reps
Dumbbell Fly
1 Set x 12 Reps
Barbell Pullover
1 Set x 12 Reps
Rest
1 Set
Cable Lat Pulldown (Wide Grip)
5 Sets x 12,10,8,6,12 Reps
Rest
3 Sets
Assisted Hyperextension
3 Sets x 8 Reps
Superman
3 Sets
Rest
3 Sets
Push-Up
3 Sets x 12,10,8 Reps
Machine Inverted Row
3 Sets x 12,10,8 Reps
Sat
Recreational Cardio
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
