Steph - Beginner Routine
General
Beginner
Dumbbell
Plan Details
The Steph - Beginner Routine routine by homemadelady is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest and Triceps
Est. 130 min
11 exercises
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Treadmill Running
1 Set
Tue
Back, Biceps, and Forearm
Est. 42 min
6 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Wed
Cardio and Triceps
Est. 155 min
7 exercises
Walking
1 Set
Stationary Bike
1 Set
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Stability Ball Weight Plate Pullover
3 Sets x 8 Reps
Thu
Shoulders and Legs
Est. 48 min
7 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Fri
Mixup
Est. 182 min
11 exercises
Walking
1 Set
Elliptical Training
1 Set
Dumbbell Rotational Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
Sat
Abs
Est. 147 min
14 exercises
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Elliptical Training
1 Set
Dumbbell One-Arm Row
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 8 Reps
