Total body plan
General
Beginner
Barbell
Plan Details
The Total body plan routine by rachael.cox is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Total body strength in home gym including back, chest, arms, legs and core. Includes barbell, dumbell and body weight exercises
Routine detail
Day 1
Back and Chest
Est. 31 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Day 2
Arms and Shoulders
Est. 31 min
5 exercises
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Day 3
Core
Est. 31 min
5 exercises
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Day 4
Legs
Est. 31 min
5 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
