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.
Total weekly volume is 30 sets per muscle group ,best for hypertrophy and strength, add weight accordingly and reps till failure.
Routine detail
Mon
Chest, Shoulder and Triceps
Est. 79 min
11 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
2 Sets x 8 Reps
Cable Mid Chest Crossover
2 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Military Press
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Tue
Back, Biceps and Forearms
Est. 69 min
11 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Chest supported t bar row (upper)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
2 Sets x 8 Reps
Weight Plate Pinch
2 Sets x 8 Reps
Wed
Legs and Abs
Est. 63 min
10 exercises
Single-Leg Squat
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Barbell Bulgarian Split Squat
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Leg Raise
2 Sets x 25 Reps
L-sit
2 Sets
Plank
2 Sets
Side Plank
2 Sets x 8 Reps
Hollow body hold
2 Sets
