general fitness workout
General
Beginner
Dumbbell
Plan Details
The general fitness workout routine by rajichani is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
workout plan for beginners
Routine detail
Mon
Shoulders
Est. 45 min
6 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Tue
chest
Est. 45 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Wed
back
Est. 46 min
6 exercises
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Thu
abs+ cardio
Est. 66 min
8 exercises
Walking
1 Set
Treadmill Running
1 Set
Indoor Cycling
1 Set
Decline Crunch
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Plank
2 Sets
Fri
arms
Est. 77 min
10 exercises
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Sat
legs
Est. 48 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
