Repeat twice a week
General
Beginner
Dumbbell
Plan Details
The Repeat twice a week routine by Nigorilla is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Push
Est. 0 min
8 exercises
Smith Machine Bench Press
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Tue
Pull
Est. 0 min
7 exercises
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Wed
Leg
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 30 Reps
Dumbbell Calf Raise
4 Sets x 30 Reps
Barbell Deadlift
3 Sets x 8 Reps
