calisthenicsathelete
calisthenics plus weights
General
Beginner
Dumbbell
Plan Details
The calisthenics plus weights routine by calisthenicsathelete is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan Description
Total weekly volume is 30 sets per muscle group ,best for hypertrophy and strength, add weight accor...
Mon
Tue
Wed
Chest, Shoulder and Triceps
Est time: 79 min
11 exercises
Push-Up
Chest
Sets
3
Reps
8
Interval
01:00
Rest Time
03:00
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
8
Interval
01:00
Rest Time
03:00
Machine Bench Press
Chest
Sets
2
Reps
8
Interval
01:00
Rest Time
03:00
Cable Mid Chest Crossover
Chest
Sets
2
Reps
8
Interval
01:00
Rest Time
03:00
Dip
Triceps
Sets
3
Reps
8
Interval
01:00
Rest Time
03:00
Barbell Military Press
Shoulders
Sets
2
Reps
8
Interval
01:00
Rest Time
00:00
Cable Shoulder Extension
Back
Sets
2
Reps
8
Interval
01:00
Rest Time
01:30
Dumbbell Seated Side Lateral Raise
Shoulders
Sets
3
Reps
8
Interval
01:00
Rest Time
00:00
Dumbbell Tricep Extension (Supine)
Triceps
Sets
3
Reps
8
Interval
01:00
Rest Time
01:30
Dumbbell Seated Shoulder Press
Shoulders
Sets
2
Reps
8
Interval
01:00
Rest Time
00:00
Cable One-Arm Tricep Pushdown (Reverse Grip)
Triceps
Sets
2
Reps
8
Interval
01:00
Rest Time
01:30
