Charlie (a)
General
Beginner
Dumbbell
Plan Details
The Charlie (a) routine by leckenmir_yahoo.com is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Biceps
Est. 78 min
8 exercises
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Wide Grip Curls
4 Sets x 12 Reps
Wed
Triceps & Abs
Est. 79 min
8 exercises
Dumbbell One-Arm Tricep Extension (Supinated)
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Dumbbell Tate Press
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Leg Raise
4 Sets x 25 Reps
Sat
Back & Shoulders
Est. 87 min
9 exercises
Dumbbell Shoulder Abduction
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Alternating Arnold Press
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Sun
Legs & Abs
Est. 83 min
9 exercises
Barbell Squat
4 Sets x 12 Reps
Cable Reverse Wood Chop
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Cable Abduction
4 Sets x 12 Reps
Barbell Seated Calf Raise
4 Sets x 12 Reps
Cable Adduction
4 Sets x 12 Reps
