thari
General
Beginner
Dumbbell
Plan Details
The thari routine by giorgio.assaf.gmi is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
legs
Est. 55 min
5 exercises
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Cable Hip Abduction
5 Sets x 10 Reps
Glute Kickback
5 Sets x 10 Reps
Dumbbell Reverse Lunge
5 Sets x 10 Reps
Hack Squat
5 Sets x 10 Reps
Day 2
push day
Est. 42 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Day 3
pull day
Est. 44 min
6 exercises
Chin-Up with Knee Raise
5 Sets x 3 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Kettlebell Renegade Row
3 Sets x 10 Reps
Day 4
legs
Est. 73 min
6 exercises
Barbell Squat
5 Sets x 6 Reps
Kettlebell Single-Leg Deadlift
5 Sets x 10 Reps
Bench Hip Thrust
5 Sets x 10 Reps
Glute Kickback
5 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
5 Sets x 10 Reps
Bodyweight Wall Squat
10 Sets x 10 Reps
