For Michele
General
Beginner
Dumbbell
Plan Details
The For Michele routine by ashleygloria is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Lower Body
Est. 32 min
7 exercises
Lying Donkey Kicks
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Tue
Arms
Est. 38 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Rotational Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Wed
Core
Est. 37 min
8 exercises
Air Bike
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Thu
Lower Body
Est. 32 min
7 exercises
Lying Donkey Kicks
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Fri
Full Body
Est. 45 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Plank
3 Sets
Push-Up
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Lying Donkey Kicks
3 Sets x 8 Reps
Any
Arms at home
Est. 34 min
7 exercises
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Any
Shoulders Chest
Est. 40 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
