Clever Girl
General
Beginner
Dumbbell
Plan Details
The Clever Girl routine by RybearOFD is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
A
Est. 58 min
8 exercises
Kettlebell Front Squat
5 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Hanging Leg Raise
5 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
TRX pushup
3 Sets x 8 Reps
Day 3
B
Est. 51 min
8 exercises
dumbbell single leg squat
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 20 Reps
Back Hyperextension
2 Sets x 15 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
TRX inverted row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
30 second one arm farmer carry
3 Sets x 2 Reps
Day 5
C
Est. 69 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Kettlebell Front Squat
3 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Plank
3 Sets
Kettlebell One-Arm Swing
10 Sets x 10 Reps
