5 WEEKS
General
Beginner
Dumbbell
Plan Details
The 5 WEEKS routine by col.col is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Any
Core/Cardio
Est. 0 min
3 exercises
Treadmill Running
1 Set
Leg Raise
5 Sets x 10 Reps
Oblique Crunch
10 Sets x 10 Reps
Any
Glutes/Legs
Est. 0 min
8 exercises
Dumbbell Calf Raise
4 Sets x 10 Reps
Dumbbell Seated Single-Leg Calf Raise
8 Sets x 10 Reps
Barbell Glute Bridge
6 Sets x 10 Reps
Barbell Hip Thrust
6 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 10 Reps
Machine Leg Extension
6 Sets x 10 Reps
Smith Machine Squat
6 Sets x 10 Reps
Any
Shoulders/Tricep/Chest
Est. 0 min
13 exercises
Cable Reverse Fly
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
6 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
6 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Any
Forearms/Bicep/Back
Est. 0 min
13 exercises
Dumbbell Pronation (Side-Lying)
6 Sets x 10 Reps
Dumbbell Supination (Side-Lying)
6 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Back Hyperextension
2 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
