Tim Geldof programma
General
Beginner
Dumbbell
Plan Details
The Tim Geldof programma routine by TimGeldof is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full body workout except legs with a focus on working the muscle groups more than once per week without overtraining
Routine detail
Mon
Workout 1
Est. 48 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Wed
Workout 2
Est. 49 min
6 exercises
Weighted Pull-Up
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Fri
Workout 3
Est. 48 min
6 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
