Athlean DB Only A
General
Beginner
Dumbbell
Plan Details
The Athlean DB Only A routine by oarita is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Chest A
Est. 0 min
5 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
DB Floor Flys
3 Sets x 12 Reps
Push-Up
3 Sets x 20 Reps
Cable Rope Face Pull
2 Sets x 23 Reps
Tue
Back A
Est. 0 min
5 exercises
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
DB Tripod Rows
3 Sets x 8 Reps
DB Urlachers
3 Sets x 8 Reps
BRIDGE AND REACH OVER
2 Sets x 8 Reps
Wed
Triceps A
Est. 0 min
5 exercises
Lying DB Tricep Extensions
4 Sets x 8 Reps
DB JM Press
4 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Cobra Pushups
3 Sets x 8 Reps
HANGING SCAP PULLS
3 Sets x 8 Reps
Thu
Legs A
Est. 0 min
5 exercises
Dumbbell Bulgarian split squat
4 Sets x 8 Reps
DB Hip Thrusts
4 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
DB Alt. Reverse Sprinter Lunge
3 Sets x 8 Reps
BOTTOMED OUT SQUAT REACHES
3 Sets x 8 Reps
Fri
Shoulder A
Est. 0 min
5 exercises
DB Over Head Press
4 Sets x 8 Reps
DB Side Lateral Raises
4 Sets x 8 Reps
Alternating DB Front Raises
3 Sets x 8 Reps
DB Abduction Rows
3 Sets x 8 Reps
ER WALL SLIDES
1 Set x 8 Reps
Sat
Biceps A
Est. 0 min
5 exercises
DB Straight Bar Curls
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
DB No Money Curls
3 Sets x 8 Reps
ANGELS AND DEVILS
3 Sets x 8 Reps
Sun
Recovery Run
Est. 0 min
1 exercise
Running
3 Sets
