Captain Blue
General
Beginner
Dumbbell
Plan Details
The Captain Blue routine by captainblueking is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Full Body 1
Est. 67 min
10 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Any
Full Body 2
Est. 59 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
