45s
General
Beginner
Dumbbell
Plan Details
The 45s routine by EricOrtiz4 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Weight should be so that you go to failure every rep set 1 ,12reps set2, 10 reps set 3, 8 reps around 45 min actual workout around 45 sec time under tension per exercise for 45 days 45 min running on cardio day aftet 45 days change workout routine
Routine detail
Any
day 3 rest
Est. 0 min
0 exercises
This day is empty
Any
day4 cardio
Est. 0 min
0 exercises
This day is empty
Any
day 2 and 6
Est. 69 min
14 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Any
day 1 and 5
Est. 72 min
14 exercises
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell French Press (Stability Ball)
3 Sets x 8 Reps
Plank
3 Sets
