7 day
General
Beginner
Dumbbell
Plan Details
The 7 day routine by moyasser9 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine for the beginners to workout at home with dumbbells, barbell and EZ Curl only. This routine is for those who have just started to workout and want to get ready for gym. This routine is focused on Thighs and Legs mainly.
Routine detail
Mon
Chest and Shoulders Day
Est. 49 min
10 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Tue
Thighs and Forearms Day
Est. 43 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Barbell 1/4 Squat
3 Sets x 8 Reps
Toe Touch Stretch
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Forearms Hold
3 Sets x 8 Reps
Wed
Biceps and Triceps Day
Est. 45 min
9 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Thu
Thighs and Legs Day
Est. 46 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Toe Touch Stretch
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Barbell 1/4 Squat
3 Sets x 8 Reps
Fri
Back and Biceps Day
Est. 51 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Sat
Thighs and Abs Day
Est. 51 min
11 exercises
Toe Touch Stretch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell 1/4 Squat
3 Sets x 8 Reps
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Sun
Chest, shoulders, back Day
Est. 180 min
28 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
