Basic training voor Tarsis en Mirko

by Justin Cider

1 athletes joined

5.0

(1 rating)

Program Description

To get in decent shape.

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Dumbbell Only
Program Length
4 weeks
Time Per Workout
30 minutes
Created
Jul 14, 2024 01:03
Last Edited
Aug 12, 2024 06:24

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Pull-Up (Bodyweight)

3

3-12 reps

2

Dumbbell Row

3

5-12 reps

3

Lying Side Lateral Raise

3

6-10 reps

4

Plank

3

Day 1

1

Pull-Up (Bodyweight)

3

3-12 reps

2

Dumbbell Row

3

5-12 reps

3

Lying Side Lateral Raise

3

6-10 reps

4

Plank

3

Day 1

1

Pull-Up (Bodyweight)

3

3-12 reps

2

Dumbbell Row

3

5-12 reps

3

Lying Side Lateral Raise

3

6-10 reps

4

Plank

3

Day 1

1

Pull-Up (Bodyweight)

3

3-12 reps

2

Dumbbell Row

3

5-12 reps

3

Lying Side Lateral Raise

3

6-10 reps

4

Plank

3

Day 2

1

Incline Bench Press (Dumbbell)

3

6-12 reps

2

Skull Crusher

3

6-12 reps

3

Incline Curl (Dumbbell)

3

6-12 reps

4

Overhead Press (Dumbbell)

3

6-12 reps

5

Push Up

3

Day 2

1

Incline Bench Press (Dumbbell)

3

6-12 reps

2

Skull Crusher

3

6-12 reps

3

Incline Curl (Dumbbell)

3

6-12 reps

4

Overhead Press (Dumbbell)

3

6-12 reps

5

Push Up

3

Day 2

1

Incline Bench Press (Dumbbell)

3

6-12 reps

2

Skull Crusher

3

6-12 reps

3

Incline Curl (Dumbbell)

3

6-12 reps

4

Overhead Press (Dumbbell)

3

6-12 reps

5

Push Up

3

Day 2

1

Incline Bench Press (Dumbbell)

3

6-12 reps

2

Skull Crusher

3

6-12 reps

3

Incline Curl (Dumbbell)

3

6-12 reps

4

Overhead Press (Dumbbell)

3

6-12 reps

5

Push Up

3

Day 3

1

Standing Calf Raise

3

6-12 reps

2

Deadlift (Dumbbell)

3

6-12 reps

3

Lunge (Dumbbell)

3

6-12 reps

4

Leg Pull-In

3

6-12 reps

Day 3

1

Standing Calf Raise

3

6-12 reps

2

Deadlift (Dumbbell)

3

6-12 reps

3

Lunge (Dumbbell)

3

6-12 reps

4

Leg Pull-In

3

6-12 reps

Day 3

1

Standing Calf Raise

3

6-12 reps

2

Deadlift (Dumbbell)

3

6-12 reps

3

Lunge (Dumbbell)

3

6-12 reps

4

Leg Pull-In

3

6-12 reps

Day 3

1

Standing Calf Raise

3

6-12 reps

2

Deadlift (Dumbbell)

3

6-12 reps

3

Lunge (Dumbbell)

3

6-12 reps

4

Leg Pull-In

3

6-12 reps

Day 2

1

Incline Bench Press (Dumbbell)

3 Sets

6-12 Reps

2

Skull Crusher

3 Sets

6-12 Reps

3

Incline Curl (Dumbbell)

3 Sets

6-12 Reps

4

Overhead Press (Dumbbell)

3 Sets

6-12 Reps

5

Push Up

3 Sets

Day 1

1

Pull-Up (Bodyweight)

3 Sets

3-12 Reps

2

Dumbbell Row

3 Sets

5-12 Reps

3

Lying Side Lateral Raise

3 Sets

6-10 Reps

4

Plank

3 Sets

Day 3

1

Standing Calf Raise

3 Sets

6-12 Reps

2

Deadlift (Dumbbell)

3 Sets

6-12 Reps

3

Lunge (Dumbbell)

3 Sets

6-12 Reps

4

Leg Pull-In

3 Sets

6-12 Reps