siemagrubasie workout
General
Beginner
Dumbbell
Plan Details
The siemagrubasie workout routine by NorbertPuchalski is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Full body workout
Est. 76 min
6 exercises
Dumbbell Bench Press
5 Sets x 15 Reps
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 15 Reps
Dumbbell Bent-Over Row
5 Sets x 15 Reps
Dumbbell Alternating Seated Curl
5 Sets x 15 Reps
Sit-Up
5 Sets x 10 Reps
Wed
sroda
Est. 79 min
6 exercises
Dumbbell Fly
5 Sets x 15 Reps
Dumbbell One-Arm Front Raise
5 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 15 Reps
Rear Pull-Up (Wide Grip)
5 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 15 Reps
Reverse Crunch
5 Sets x 15 Reps
Fri
piatek
Est. 89 min
7 exercises
Kettlebell Alternating Floor Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Seated Bicep Curl
5 Sets x 15 Reps
Dumbbell Tate Press
5 Sets x 15 Reps
Superman
5 Sets
Dumbbell One-Arm Row
5 Sets x 15 Reps
Leg Pull-In
5 Sets x 15 Reps
