jays ish
General
Beginner
Dumbbell
Plan Details
The jays ish routine by jgrajales is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Arms
Est. 56 min
5 exercises
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension
10 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 10 Reps
Tue
chest and Abs
Est. 30 min
3 exercises
Dumbbell Bench Press
6 Sets x 10 Reps
Dumbbell Incline One-Arm Press
4 Sets x 8 Reps
Bench Push-Up
4 Sets x 8 Reps
Wed
Back
Est. 25 min
3 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Any
SHOULDERS AND ABS
Est. 46 min
7 exercises
Hanging Leg Raise
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Plank
4 Sets
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Any
Chest back and Abs
Est. 59 min
8 exercises
Push-Up
4 Sets x 10 Reps
Push-Up (Close Hand)
4 Sets x 10 Reps
Bench Push-Up
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
