Training 1: 24/04
General
Beginner
Dumbbell
Plan Details
The Training 1: 24/04 routine by lucyfg is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Pull
Est. 56 min
7 exercises
Pull-Up
3 Sets x 3 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Any
Push
Est. 74 min
9 exercises
Push-Up
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Any
Legs
Est. 73 min
9 exercises
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Single-Leg Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Single-Leg Glute Bridge
4 Sets x 8 Reps
Glute Kickback
4 Sets x 8 Reps
Any
Core/abs
Est. 35 min
6 exercises
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Plank
3 Sets
Upward Facing Dog
3 Sets x 8 Reps
