The Hard Body Workout Plan
General
Beginner
Dumbbell
Plan Details
The The Hard Body Workout Plan routine by Zelda Fit is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Explosive + Strength
Est. 41 min
7 exercises
Box Jump Multiple Response
4 Sets x 5 Reps
Medicine Ball Overhead Slam
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Push Press
4 Sets x 5 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Tue
Sprints
Est. 22 min
1 exercise
Treadmill Running
4 Sets
Wed
Explosive + Strength + Density
Est. 73 min
9 exercises
Medicine Ball Overhead Slam
4 Sets x 12 Reps
Dumbbell Bent-Over Tricep Extension
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row (Reverse Grip)
3 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Thu
Sprints
Est. 22 min
1 exercise
Treadmill Running
4 Sets
Fri
Explosive + Strength
Est. 83 min
8 exercises
Dumbbell Jump Squat
4 Sets x 12 Reps
Barbell Sumo Deadlift
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Single-Leg Squat
4 Sets x 12 Reps
Dumbbell Forward Lunge with Bicep Curl
4 Sets x 30 Reps
Plank
4 Sets
Dip
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Sat
Density
Est. 62 min
7 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Elevated Push-Up
4 Sets x 15 Reps
Kettlebell One-Arm Swing
4 Sets x 12 Reps
Plank
3 Sets
