salma
General
Beginner
Dumbbell
Plan Details
The salma routine by SalmaHamouda is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
leg chest and triceps back and biceps rest shoulder and leg chest rest
Routine detail
Day 1
1 leg ...mtut
Est. 93 min
8 exercises
Cable Standing Leg Curl
4 Sets x 16 Reps
Glute Kickback
4 Sets x 16 Reps
Bodyweight Calf Raise
4 Sets x 50 Reps
Air Bike
4 Sets x 25 Reps
Dumbbell Lunge
4 Sets x 16 Reps
Dumbbell Reverse Lunge
4 Sets x 16 Reps
Dumbbell Squat
4 Sets x 16 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 16 Reps
Day 2
2 chest , triceps
Est. 95 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 16 Reps
Dumbbell Bench Press
4 Sets x 16 Reps
Dumbbell Incline Fly
4 Sets x 16 Reps
Dumbbell Fly
4 Sets x 16 Reps
Push-Up
4 Sets x 15 Reps
Plyo Push-Up
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 16 Reps
Bench Dip
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
4 Sets x 16 Reps
Day 3
3 back , biceps
Est. 107 min
10 exercises
Crunch
3 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 16 Reps
Dumbbell Bent-Over Row
4 Sets x 16 Reps
Dumbbell Deadlift
4 Sets x 30 Reps
Superman
4 Sets
Dumbbell Seated Bicep Curl
4 Sets x 16 Reps
Dumbbell Hammer Curl
4 Sets x 16 Reps
Dumbbell Reverse Spider Curl
4 Sets x 25 Reps
Leg Raise
3 Sets x 30 Reps
Plank
3 Sets
Day 5
5 shoulder , leg
Est. 113 min
10 exercises
Dumbbell Bent-Over Reverse Fly
4 Sets x 16 Reps
Dumbbell Plie Squat
5 Sets x 25 Reps
Dumbbell Seated Shoulder Press
4 Sets x 16 Reps
Dumbbell Lateral Raise
4 Sets x 16 Reps
Dumbbell Shoulder Shrug
4 Sets x 16 Reps
Dumbbell One-Arm Front Raise
4 Sets x 16 Reps
Band Reverse Fly
4 Sets x 16 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 16 Reps
Dumbbell Jump Squat
4 Sets x 15 Reps
Dumbbell Lateral Lunge with Bicep Curl
4 Sets x 15 Reps
Day 6
6 chest , abs
Est. 103 min
10 exercises
Alternating Heel Touch
3 Sets x 30 Reps
Leg Pull-In
3 Sets x 30 Reps
Elevated Push-Up
3 Sets x 10 Reps
Plank
3 Sets
Band Cross-Over
4 Sets x 16 Reps
Dumbbell Pullover
4 Sets x 30 Reps
Dumbbell Bench Press
4 Sets x 30 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 30 Reps
Push-Up
3 Sets x 10 Reps
Side Bridge
3 Sets
