BMGL Male 7 Day Dumbbell Novice Plan
General
Beginner
Dumbbell
Plan Details
The BMGL Male 7 Day Dumbbell Novice Plan routine by BuildMuscleGetLean is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Be sure to reference the Build Muscle Get Lean program guide for full instructions and reference the Build Muscle Get Lean Auto-Workout template to determine the amount of weight and number of reps you should lift. You'll definitely build muscle with this plan, but if you want to lose weight, lose fat and get lean you'll need to get your nutrition in check. For details on this plan and more, got to https://buildmusclegetlean.com.
Routine detail
Mon
Chest and Triceps
Est. 0 min
4 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Tue
Back and Biceps
Est. 0 min
4 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Wed
Shoulder and Legs
Est. 0 min
5 exercises
Step Machine
1 Set
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Thu
Chest and Triceps
Est. 0 min
4 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Fri
Back and Biceps
Est. 0 min
4 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Sat
Shoulder and Legs
Est. 0 min
5 exercises
Step Machine
1 Set
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Sun
Active Rest
Est. 0 min
1 exercise
Elliptical Training
1 Set
