Ibiza Body
General
Beginner
Dumbbell
Plan Details
The Ibiza Body routine by briancallaghan2 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Basic workout routine to introduce weightlifting for a beginner
Routine detail
Day 1
Back and Biceps
Est. 64 min
9 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Day 2
Chest and Triceps
Est. 147 min
13 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 3
Shoulders and Abs
Est. 73 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Crunch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 4
Legs
Est. 88 min
13 exercises
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
