Shadow
General
Beginner
Dumbbell
Plan Details
The Shadow routine by astanford is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Upper body; off day core
Routine detail
Mon
Chest and Biceps
Est. 32 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Wed
Shoulders and Triceps
Est. 30 min
6 exercises
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 4 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Fri
Legs and Back
Est. 40 min
6 exercises
Barbell Deadlift
4 Sets x 4 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Any
Core
Est. 19 min
3 exercises
Barbell Press Sit-Up
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
