AthleneX Upper Body
General
Beginner
Dumbbell
Plan Details
The AthleneX Upper Body routine by faizhoda 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
PULL #1
6 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Chin-Up (Close Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 2
PUSH #1
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 15 Reps
Day 3
PULL #2
8 exercises
Barbell Snatch Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Kettlebell Alternating Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Day 4
PUSH #2
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Upright Row
3 Sets x 8 Reps
Shoulder Rotation
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
