Dumbell 2-Split OB/LB
General
Beginner
Dumbbell
Plan Details
The Dumbell 2-Split OB/LB routine by systec is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Einheit A-1
Est. 61 min
7 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Tue
Einheit B-1
Est. 62 min
8 exercises
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Hamstring Curl
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Bench Oblique Crunch
3 Sets x 15 Reps
Thu
Einheit A-1
Est. 61 min
7 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Fri
Einheit B-1
Est. 62 min
8 exercises
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Hamstring Curl
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Bench Oblique Crunch
3 Sets x 15 Reps
