Week of 2/18/19 and 2/25/19
General
Beginner
Body
Plan Details
The Week of 2/18/19 and 2/25/19 routine by colarussomichael is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Upper
Est. 83 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline One-Arm Fly
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Day 2
Lower
Est. 68 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
wall sit
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Flutter Kick
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Day 3
Push
Est. 49 min
6 exercises
Machine Fly
4 Sets x 8 Reps
Push-Up (Close Hand)
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
front / lateral raises alternating
4 Sets x 10 Reps
Day 4
Pull
Est. 78 min
9 exercises
Lat Pulldown
3 Sets x 10 Reps
one arm deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Superman
3 Sets
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 20 Reps
V-Up
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Day 5
Leg
Est. 66 min
9 exercises
Barbell Squat (Wide Stance)
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Barbell Squat with Narrow Stance
3 Sets x 10 Reps
leg band lateral raise
3 Sets x 20 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
burpee
4 Sets x 15 Reps
Jump Squat
4 Sets x 15 Reps
Mountain Climber
4 Sets x 15 Reps
