BFL #1
General
Beginner
Dumbbell
Plan Details
The BFL #1 routine by Penda is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Mon
Chest/Shoulders/Triceps/Back/Biceps
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Tue
Cardiovascular Workout
1 exercise
Walking
1 Set
Wed
Quads/Hamstrings/Calves/Abdominals
4 exercises
All Fours Quad Stretch
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Stability Ball Ab Curl
3 Sets x 8 Reps
Thu
Cardiovascular Workout
0 exercises
This day is empty
Fri
Chest/Shoulders/Triceps/Back/Biceps
0 exercises
This day is empty
Any
Flexible February
4 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
