My Own
General
Beginner
Dumbbell
Plan Details
The My Own routine by ashleyhanson is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
<b>Get Ready!</b> When doing leg workouts it is critical to maintain a stable bar path, a braced core to ensure a neutral back and to lower to a depth at least parallel with the floor. <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Any
Chest/ Tri/Abs
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Decline Crunch
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Any
Glute/Hammie
Est. 0 min
7 exercises
Later Band Walks
3 Sets
Curtsy Lunge
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Frog Pump
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Any
Leg
Est. 0 min
5 exercises
Donkey Kick
3 Sets x 15 Reps
Barbell Squat
5 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Bodyweight Walking Lunge
4 Sets x 10 Reps
Any
BOOTYYY
Est. 0 min
6 exercises
Glute Kickback
3 Sets x 20 Reps
Lying Hip Abductions
3 Sets x 20 Reps
DB Sumo Squat
4 Sets x 10 Reps
SL Hip Thrust
4 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Bodyweight Rear Lunge
4 Sets x 10 Reps
Any
Mixed
Est. 0 min
6 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Bench Oblique Crunch
4 Sets x 10 Reps
Any
Back/Bicep/Shoulder
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
