AJ Contact Sports 2
General
Beginner
Dumbbell
Plan Details
The AJ Contact Sports 2 routine by rojasjonas is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
AJ Contact sports rutina para grupo competitivo, materiales disponibles y pesos disponibles, segunda rutina cuerpo completo, trabajos seleccionados específicos y generales
Routine detail
Mon
Workout Day #2
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Step-Up
3 Sets x 12 Reps
Dumbbell One-Arm Fly
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Tue
Workout Day #3
Est. 0 min
9 exercises
Dumbbell Deep Push-Up
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Single-Leg Squat
3 Sets x 12 Reps
Press en Cinta de Suspensión
3 Sets x 12 Reps
Cinta de Suspensión Remo
3 Sets x 12 Reps
Kettlebell Dead Clean
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 12 Reps
Any
Workout Day #1
Est. 0 min
9 exercises
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Bench Push-Up
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
