Ibiza Body

Workout Name : Ibiza Body

Shared By : briancallaghan2

Information

Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 674

Average Rating

0

Based upon 0 vote(s)

 

Description

Basic workout routine to introduce weightlifting for a beginner

Share
Day 1 Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 10 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 10 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 10 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 3 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 60 sec 10 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 10 3 Progress Chart
Day 2 Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 10 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 10 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 10 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 10 3 Progress Chart

Triceps

Barbell Reverse Grip Skullcrusher Barbell Reverse Grip Skullcrusher 60 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 8 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 8 3 Progress Chart

Triceps

Single Bench Dip Single Bench Dip 60 sec 10 3 Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension Dumbbell Standing One Arm Triceps Extension 60 sec 10 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart
Day 3 Shoulders and Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 10 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 10 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 8 3 Progress Chart

Abs

Crunches Crunches 60 sec 10 3 Progress Chart

Abs

Weight Plate Twist Weight Plate Twist 60 sec 10 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 10 3 Progress Chart

Abs

Alternate Heel Touchers Alternate Heel Touchers 60 sec 10 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 10 3 Progress Chart
Day 4 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 10 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 10 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 60 sec 10 3 Progress Chart

Upper Legs

Leg Press Machine With Wide Stance Leg Press Machine With Wide Stance 60 sec 10 3 Progress Chart

Upper Legs

Kettlebell One Arm Swing Kettlebell One Arm Swing 60 sec 8 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Kettlebell One Arm Clean Kettlebell One Arm Clean 60 sec 8 3 Progress Chart

Glutes

Barbell Glute Bridge Barbell Glute Bridge 60 sec 10 3 Progress Chart

Upper Legs

Barbell Full Squat Barbell Full Squat 60 sec 8 3 Progress Chart

Upper Legs

Sit Squat Sit Squat 60 sec 8 3 Progress Chart

Glutes

Single Leg Glute Bridge Single Leg Glute Bridge 60 sec 10 3 Progress Chart