Kamilla's Workout
General
Beginner
Dumbbell
Plan Details
The Kamilla's Workout routine by KamillaGrigoryeva is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Weeks 1 - 4 : Three sets for each exercise for 12 reps Weeks 5 - 8 : Three sets for each exercise for 10 reps Weeks 9 - 12 : Three sets for each exercise for 8 reps
Routine detail
Day 1
?????????? 1
Est. 53 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Day 2
?????????? 2
Est. 47 min
7 exercises
Dumbbell Plie Squat
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Day 3
?????????? 3
Est. 52 min
8 exercises
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
