Dumbell & Bench Weekly Routine
General
Beginner
None
Plan Details
The Dumbell & Bench Weekly Routine routine by TheoTaoMedve is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Dumbell Workouts for Chest, Shoulder, Arm, and Legs Weekly Schedule => 3 Days Weights & 3 Days Cardio + 1 Rest Day
Routine detail
Mon
Cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
Tue
Arms
Est. 60 min
9 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Wed
Cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
Thu
Legs
Est. 60 min
9 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Dumbbell Decline Bench Lunge
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Fri
Cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Chest & Shoulders
Est. 61 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
