Taatjes
General
Beginner
Dumbbell
Plan Details
The Taatjes routine by nikoloeff is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Back
11 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Incline Bench Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 12 Reps
Pull-Up
3 Sets x 1 Reps
Day 2
Shoulders & Arms
10 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 1 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Day 3
Legs
7 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
