Testing
General
Beginner
Dumbbell
Plan Details
The Testing routine by Jeff0301 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 77 min
7 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Dumbbell Deep Push-Up
4 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Leverage Decline Chest Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Day 2
Shoulders
Est. 61 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 10 Reps
E Z front raise
5 Sets x 10 Reps
Cable Shrug
5 Sets x 10 Reps
Cable Upright Row
5 Sets x 10 Reps
Day 3
Biceps
Est. 54 min
5 exercises
EZ Bar Curl
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Dumbbell Alternating Seated Curl
5 Sets x 10 Reps
Cable Standing Curl
5 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Day 4
Triceps
Est. 51 min
5 exercises
Dumbbell Tricep Extension (Supine)
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Dumbbell Tricep Kickback
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Day 5
Back
Est. 82 min
7 exercises
Dumbbell One-Arm Row
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
EZ Bar Bent-Over Row (Reverse Grip)
5 Sets x 10 Reps
Dumbbell Bent-Over Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Day 6
Abs
Est. 64 min
6 exercises
Ab Crunch
4 Sets x 20 Reps
Bench Crunch
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Cable Seated Crunch
4 Sets x 20 Reps
Bench Leg Raise (Supine)
4 Sets x 20 Reps
