workout stuff
General
Beginner
Dumbbell
Plan Details
The workout stuff routine by gabrielrivera.gfr is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Squat n Push
Est. 35 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Front Squat
1 Set x 1 Rep
Dumbbell Fly
3 Sets x 20 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Tue
Squats n Pull
Est. 39 min
6 exercises
Barbell Deep Squat
1 Set x 1 Rep
Barbell Romanian Deadlift From Deficit
3 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Cable Elevated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Wed
Squats n Shoulders
Est. 32 min
5 exercises
Barbell Front Squat
1 Set x 1 Rep
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Thu
Squats n Arms
Est. 32 min
5 exercises
Barbell Squat (Wide Stance)
1 Set x 1 Rep
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 5 Reps
Fri
Squats n Chest/Back
Est. 39 min
5 exercises
Barbell Front Squat
1 Set x 1 Rep
Cable Elevated Row
2 Sets x 20 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Dumbbell Fly
2 Sets x 20 Reps
Sat
Squats
Est. 18 min
4 exercises
Plank
3 Sets
Barbell Squat (Wide Stance)
1 Set x 1 Rep
Barbell Deadlift
1 Set x 5 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 8 Reps
Sun
Squats
Est. 12 min
2 exercises
Plank
3 Sets
Barbell Front Squat
3 Sets x 3 Reps
