GPK Fit 1
General
Beginner
Dumbbell
Plan Details
The GPK Fit 1 routine by gregpking is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
GPK first attempt at workout.
Routine detail
Day 1
Day 1 - Core, Lower Leg, Forearms, Shoulders
10 exercises
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Day 2
Day 2 -
11 exercises
90/90 Hamstring Stretch
1 Set x 20 Reps
Bench Dip
1 Set x 20 Reps
Dumbbell Bicep Curl With Stork Stance
1 Set x 20 Reps
Machine Lat Pulldown
1 Set x 20 Reps
Pull-Up
1 Set x 20 Reps
Dumbbell Pronation (Side-Lying)
1 Set x 20 Reps
Barbell Lateral Lunge
1 Set x 20 Reps
Bodyweight Side Lunge
1 Set x 20 Reps
Kettlebell Goblet Squat
1 Set x 20 Reps
Abdominal Pendulum
1 Set x 20 Reps
Cable Rotational Crunch (Supine)
1 Set x 20 Reps
Day 3
Day 3 -
11 exercises
90/90 Hamstring Stretch
1 Set x 20 Reps
Bench Dip
1 Set x 20 Reps
Dumbbell Bicep Curl With Stork Stance
1 Set x 20 Reps
Machine Lat Pulldown
1 Set x 20 Reps
Pull-Up
1 Set x 20 Reps
Dumbbell Pronation (Side-Lying)
1 Set x 20 Reps
Barbell Lateral Lunge
1 Set x 20 Reps
Bodyweight Side Lunge
1 Set x 20 Reps
Kettlebell Goblet Squat
1 Set x 20 Reps
Abdominal Pendulum
1 Set x 20 Reps
Cable Rotational Crunch (Supine)
1 Set x 20 Reps
