Over 50 ph 3
General
Beginner
Dumbbell
Plan Details
The Over 50 ph 3 routine by 5595pain 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
Mon
Monday
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Wed
Wednesday
8 exercises
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Cable Crunch
3 Sets x 12 Reps
Fri
Friday
8 exercises
Cable Pulldown Bicep Curl
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Cable Flat Bench Fly
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Push-Up to Side Plank
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Any
Flexible February
0 exercises
This day is empty
