Black Widow
Cutting
Beginner
Dumbbell
Plan Details
The Black Widow routine by Gelgara is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
At home
Routine detail
Day 1
New Workout
Est. 0 min
5 exercises
Dumbbell Plie Squat
5 Sets x 8 Reps
Dumbbell Alternating Arnold Press
5 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Superman
3 Sets
Day 2
New Workout
Est. 0 min
16 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Push-Up
5 Sets x 5 Reps
Prisoner Squat
5 Sets x 5 Reps
Dumbbell Reverse Fly
5 Sets x 5 Reps
Bodyweight Side Lunge
5 Sets x 5 Reps
Band Alternating Bicep Curl
5 Sets x 5 Reps
Tricep Pushdown (Bands)
5 Sets x 5 Reps
Jump Rope
1 Set
Dumbbell Wood Chop
5 Sets x 5 Reps
Kettlebell Dead Clean
5 Sets x 5 Reps
Dumbbell Jump Squat
5 Sets x 5 Reps
Dumbbell Side Bend
5 Sets x 5 Reps
Kettlebell Front Squat
5 Sets x 5 Reps
Burpee
5 Sets x 5 Reps
Day 3
Active Recovery
Est. 0 min
0 exercises
This day is empty
Day 4
New Workout
Est. 0 min
5 exercises
Dumbbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Bulgarian split squat
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Day 5
Active Recovery
Est. 0 min
0 exercises
This day is empty
Day 6
New Workout
Est. 0 min
16 exercises
Walking
3 Sets
Treadmill Running
3 Sets
Walking
3 Sets
Dumbbell One-Arm Row
5 Sets x 5 Reps
Kettlebell One-Arm Swing
5 Sets x 5 Reps
Dumbbell Alternating Arnold Press
5 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Kettlebell Goblet Squat
5 Sets x 5 Reps
Dumbbell One-Arm Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 5 Reps
Dumbbell Squat
5 Sets x 5 Reps
Dumbbell Tricep Extension
5 Sets x 5 Reps
Dumbbell Squat
5 Sets x 5 Reps
Dumbbell Hammer Curl
5 Sets x 5 Reps
Dumbbell Squat
5 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 5 Reps
Day 7
Active Recovery
Est. 0 min
0 exercises
This day is empty
