Ayesha Curmally's Plan
General
Beginner
Dumbbell
Plan Details
The Ayesha Curmally's Plan routine by Ayesha Curmally is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Coach Filipa
Routine detail
Mon
Back
Est. 0 min
7 exercises
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Tue
Legs
Est. 0 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Wed
Chest & Shoulders
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Thu
Legs & arms
Est. 0 min
8 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
