MARCH - APRIL PLAN
General
Beginner
Dumbbell
Plan Details
The MARCH - APRIL PLAN routine by mr.ron is a 4 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
Day 1
MONDAY BICEPS TRICEPS CARDIO
8 exercises
Dumbbell Incline Hammer Curl
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Single-Leg Bench Dip
5 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Barbell Curl (Close Grip)
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Running
1 Set
Day 2
TUESDAY CHEST BACK SHOULDERS CARDIO
7 exercises
Dumbbell Bench Press (Palms in)
5 Sets x 10 Reps
Dumbbell Front Raise
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Bent-Over Row
5 Sets x 10 Reps
Machine Bench Press
5 Sets x 10 Reps
Cable Elevated Row
5 Sets x 10 Reps
Running
1 Set
Day 3
THURSDAY ABDS CARDIO
8 exercises
Air Bike
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Machine Crunch
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Running
1 Set
Day 4
MONDAY BICEPS TRICEPS CARDIO Copy
8 exercises
Dumbbell Incline Hammer Curl
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Single-Leg Bench Dip
5 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Barbell Curl (Close Grip)
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Running
1 Set
