03/19-03/23 full upper lower full
General
Beginner
Dumbbell
Plan Details
The 03/19-03/23 full upper lower full routine by lindseyjayenixon is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
03/19 full
Est. 110 min
17 exercises
lunge stiff leg deadlift row
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 20 Reps
Dumbbell Arnold Press
3 Sets x 15 Reps
Burpee to Upright row
3 Sets x 40 Reps
mountain climber medball rainbow
3 Sets x 40 Reps
wall sit tap
3 Sets x 40 Reps
curl rotation squat
3 Sets x 40 Reps
kettlebell swing squat
3 Sets x 15 Reps
oblique reverse crunch
3 Sets x 25 Reps
Curtsy Squat w/ Lateral Raise to Reverse Lunge Front Raise
3 Sets x 15 Reps
cable split hold single arm fly
3 Sets x 15 Reps
Cable Squat w/ Bicep Curl to Push Press
3 Sets x 20 Reps
deadlift squat raise
3 Sets x 20 Reps
Bent over row twist
3 Sets x 15 Reps
single leg knee tuck
4 Sets x 20 Reps
single leg sit up reach
4 Sets x 15 Reps
Flutter Kick
4 Sets x 60 Reps
Any
03/20 upper
Est. 130 min
18 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Circle Press
3 Sets x 15 Reps
RB Pulse Press
3 Sets x 15 Reps
Dumbbell Pull Over
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
curl press
3 Sets x 15 Reps
transition to overhead raise
3 Sets x 12 Reps
MB bent over row - over hand row
3 Sets x 40 Reps
Dumbbell Upright Row
3 Sets x 40 Reps
Dumbbell Arnold Press
3 Sets x 40 Reps
Dumbbell Fly
3 Sets x 40 Reps
trx chin up
3 Sets x 15 Reps
RB pull down
3 Sets x 60 Reps
Barbell Good Morning
3 Sets x 15 Reps
90 degree rotations
3 Sets x 40 Reps
Plank
5 Sets
knee push ups
5 Sets x 30 Reps
Any
03/21 lower
Est. 118 min
22 exercises
Butt to Box Squat
3 Sets x 15 Reps
butt to ball jump squat
3 Sets x 20 Reps
Dumbbell Reverse Lunge
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
landmine sumo squat
3 Sets x 15 Reps
landmine shuffle squat
3 Sets x 15 Reps
MB Side Shuffle
3 Sets
Shoulders Elevated MB Single Leg Thrust
3 Sets x 20 Reps
Bulgarian Split Squat Pick Up Drop
3 Sets x 12 Reps
Bulgarian Split Squat w/ Pulse
3 Sets x 40 Reps
Bulgarian Split Squat Pick Up Drop
3 Sets x 12 Reps
Bulgarian Split Squat w/ Pulse
3 Sets x 40 Reps
MB wall sit tap out
3 Sets x 60 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
MB Side donkey kick
3 Sets x 40 Reps
MB Donkey Kick
3 Sets x 10 Reps
MB Side donkey kick
3 Sets x 40 Reps
MB Donkey Kick
3 Sets x 10 Reps
wide stance goblet squat
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
close stance goblet squat
3 Sets x 10 Reps
in out jump squat
3 Sets x 10 Reps
