Bowflex Week 1
General
Beginner
Dumbbell
Plan Details
The Bowflex Week 1 routine by carfa is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Workout 1
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
6 Sets x 10 Reps
Day 2
Workout 2
5 exercises
Dumbbell Lunge
6 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 10 Reps
Abdominal Hip Roll
6 Sets x 10 Reps
Day 3
Workout 3
8 exercises
Dumbbell Bench Press
6 Sets x 10 Reps
Dumbbell Alternating Press
6 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 10 Reps
Dumbbell Alternating Reverse Curl
6 Sets x 10 Reps
Dumbbell Concentration Curl
6 Sets x 10 Reps
