workout plan
General
Beginner
Dumbbell
Plan Details
The workout plan routine by steve12b is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
just dumbbells
Routine detail
Day 1
monday arms
Est. 71 min
10 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell High Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Day 2
tuesday shoulder
Est. 71 min
10 exercises
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Iron Cross
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Wall Squat
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Day 3
wednesday back
Est. 71 min
10 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 10 Reps
Dumbbell Rotational Row
3 Sets x 10 Reps
Dumbbell Iron Cross
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Wall Squat
3 Sets x 10 Reps
Day 4
thursday abs
Est. 75 min
11 exercises
Dumbbell Side Bend
3 Sets x 10 Reps
Dumbbell Wood Chop
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Plank
3 Sets
Weight Plate Rotation
3 Sets x 10 Reps
Dumbbell Iron Cross
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Day 5
friday rest
Est. 0 min
0 exercises
This day is empty
Day 6
saturday cardio
Est. 62 min
1 exercise
Stationary Bike
1 Set
Day 7
sunday legs
Est. 65 min
9 exercises
Dumbbell Iron Cross
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Wall Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
