Stage 1, Weeks 1 - 3
General
Beginner
Dumbbell
Plan Details
The Stage 1, Weeks 1 - 3 routine by Jethemens is a 1 day workout plan. It is a beginner level plan to achieve general fitness goals.
Week 1: Perform 1 Circuit Week 2: Perform 2 Circuits Week 3: Perform 3 Circuits 3X/Week Tempo 311 15-20 Reps
Routine detail
Day 1
Workout 1
12 exercises
Plank
1 Set
Dumbbell Lunge
1 Set x 15 Reps
Dumbbell Bent-Over Row
1 Set x 15 Reps
Dumbbell Upright Row
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Dumbbell Step-Up
1 Set x 15 Reps
Dumbbell Pullover
1 Set x 15 Reps
Dumbbell Bench Press
1 Set x 15 Reps
Push-Up
1 Set x 15 Reps
Single-Leg Calf Raise
1 Set x 15 Reps
Dumbbell Seated Hammer Curl
1 Set x 15 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 15 Reps
