Home workout plan v2
General
Beginner
Dumbbell
Plan Details
The Home workout plan v2 routine by lagrou.bj is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Why wont this upload on my phone?
Routine detail
Day 1
Chest and Tri's
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Push-Up
3 Sets x 15 Reps
Dip
3 Sets x 8 Reps
Day 2
Legs (at Gym)
7 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Plank
2 Sets
Day 2
Legs (at home)
7 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Exercise not found
Dumbbell Seated Calf Raise
3 Sets x 20 Reps
Bridge
2 Sets
Ab Roll
2 Sets x 10 Reps
Day 3
Back and Bi
8 exercises
Dumbbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Machine Inverted Row
3 Sets x 12 Reps
Superman
2 Sets
Dumbbell Bicep Curl (Supine)
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Day 3
Back and Bi Copy
8 exercises
Dumbbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Machine Inverted Row
3 Sets x 12 Reps
Superman
2 Sets
Dumbbell Bicep Curl (Supine)
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Day 4
Core
8 exercises
Air Bike
2 Sets x 15 Reps
Leg Raise
2 Sets x 15 Reps
Prisoner Squat
3 Sets x 15 Reps
Reverse Crunch
2 Sets x 30 Reps
Dumbbell Side Bend
2 Sets x 12 Reps
Push-Up
2 Sets x 15 Reps
Weight Plate Rotation
2 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 5 Reps
Day 5
Arm Farm
7 exercises
Dumbbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Exercise not found
Dumbbell Concentration Curl
3 Sets x 15 Reps
