Riku screen
General
Beginner
Dumbbell
Plan Details
The Riku screen routine by ErikMartinVetemaa is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 2
Est. 52 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Any
Day 3
Est. 48 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Any
Day 4
Est. 47 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Any
Day 1
Est. 45 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
