Grumpy Routine
General
Beginner
Dumbbell
Plan Details
The Grumpy Routine routine by YuliyaGres is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
IntraWotkout: Shake 1 scoop BCAA and 10g Glutamine PostWorkout: Shake 1 scoop Protein Powder and 10g Glutamine; 2000mg Vitamin C; Energy Oat Bar
Routine detail
Day 1
Shoulder Triceps Abs
Est. 61 min
9 exercises
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 20 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Tuck Crunch
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Kickback
4 Sets x 15 Reps
Treadmill Glute Buster
1 Set
Day 2
Chest Back Biceps
Est. 48 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets
Dumbbell Bent-Over Row (Palms in)
4 Sets x 12 Reps
Bend Over Two Dumbbell Row
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl (Stability Ball)
4 Sets x 12 Reps
Superman
3 Sets
Treadmi Tabada
1 Set
Day 3
Legs
Est. 54 min
6 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Stability Ball Hamstring Curl to Bridge
4 Sets x 12 Reps
Wall Sit Hold
4 Sets x 60 Reps
Day 4
Full Body
Est. 59 min
10 exercises
Dumbbell Lunge
3 Sets x 15 Reps
Jump Squat
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Dumbbell Squat with Front Raise
3 Sets x 15 Reps
Bend Over Two Dumbbell Row
3 Sets x 15 Reps
Band Lat Pulldown
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Tricep Push-Up
3 Sets x 15 Reps
