Placer Hills 84/86 Workout Plan
General
Beginner
Dumbbell
Plan Details
The Placer Hills 84/86 Workout Plan routine by AngelMota2 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full Body Workout Routines to be used whether you're on for 2 days or 15 days! First two days are for to cover both upper and lower body. Day 1 is mostly upper body and Day two covers mostly lower body and abs. The other days are more body group specific so even when you're off, you can continue the workout at your personal gym. Enter your own rest days as you please, and move days around as to which would fit you best. Each day should be at least 10-15 minutes of high intensity cardio or 30-45 mins of steady low intensity cardio.
Routine detail
Day 1
Placer Hills Day 1
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 2
Placer Hills Day 2
Est. 55 min
9 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Superman
3 Sets
Jump Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Day 3
Placer Hills Chest and Arms
Est. 59 min
9 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Day 9
Placer Hills Back and Shoulders
Est. 59 min
9 exercises
Barbell Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Day 10
Placer Hills Legs
Est. 57 min
9 exercises
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
