Basement Man
General
Beginner
Dumbbell
Plan Details
The Basement Man routine by danieleufraciotapia is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Monday
10 exercises
Back Stretch
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Dumbbell Wood Chop
3 Sets x 20 Reps
Kettlebell Double Windmill
3 Sets x 20 Reps
Kettlebell Leg Pass
3 Sets x 10 Reps
Superman
3 Sets
Upward Facing Dog
3 Sets x 10 Reps
Plank
3 Sets
Day 3
Wednesday
9 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Day 5
Friday
6 exercises
Dumbbell Bench Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Dumbbell Iron Cross
3 Sets x 10 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 10 Reps
