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### Beginner Routine 1 |
**Day 1: Push** |
1. Overhead Dumbbell Press, 10 - 15 reps, 2 sets |
2. Tricep Pushdowns, 7 - 10 reps, 3 sets |
3. Dumbbell Lateral Raises, 5 - 8 reps, 3 sets |
4. Pec Deck, 5 - 10 reps, 4 sets |
5. Incline Dumbbell Press, 6 - 9 reps, 3 sets |
6. Barbell Bench Press, 9 - 14 reps, 4 sets |
7. Overhead Dumbbell Extensions, 10 - 14 reps, 2 sets |
**Day 2: Pull** |
1. Single Arm Rows, 5 - 10 reps, 3 sets |
2. Pull-Ups, 8 - 13 reps, 4 sets |
3. Dumbbell Curls, 10 - 12 reps, 2 sets |
4. Hammer Curls, 6 - 8 reps, 2 sets |
5. Seated Cable Rows, 8 - 12 reps, 2 sets |
6. Reverse Pec Deck, 7 - 10 reps, 2 sets |
7. Barbell Shrugs, 10 - 12 reps, 3 sets |
**Day 3: Legs** |
1. Leg Extensions, 8 - 12 reps, 2 sets |
2. Hamstring Curls, 6 - 8 reps, 2 sets |
3. Standing Calf Raises, 8 - 11 reps, 4 sets |
4. Bodyweight Squats, 9 - 12 reps, 3 sets |
5. Glute Bridges, 7 - 10 reps, 3 sets |
**Day 4: Push** |
1. Barbell Bench Press, 6 - 10 reps, 3 sets |
2. Overhead Dumbbell Extensions, 6 - 8 reps, 2 sets |
3. Overhead Dumbbell Press, 9 - 12 reps, 3 sets |
4. Incline Dumbbell Press, 5 - 7 reps, 2 sets |
5. Pec Deck, 10 - 15 reps, 4 sets |
6. Tricep Pushdowns, 8 - 11 reps, 3 sets |
7. Dumbbell Lateral Raises, 8 - 11 reps, 4 sets |
**Day 5: Pull** |
1. Single Arm Rows, 6 - 8 reps, 4 sets |
2. Face Pulls, 8 - 11 reps, 3 sets |
3. Reverse Pec Deck, 8 - 13 reps, 3 sets |
4. Pull-Ups, 5 - 7 reps, 2 sets |
5. Hammer Curls, 10 - 12 reps, 4 sets |
**Day 6: Legs** |
1. Bodyweight Squats, 8 - 13 reps, 2 sets |
2. Goblet Squats, 5 - 10 reps, 3 sets |
3. Glute Bridges, 6 - 11 reps, 2 sets |
4. Standing Calf Raises, 8 - 11 reps, 4 sets |
5. Leg Extensions, 5 - 10 reps, 4 sets |
6. Leg Press, 9 - 13 reps, 3 sets |
**Day 7: Rest** |
### Intermediate Routine 1 |
**Day 1: Push** |
1. Cable Lateral Raises, 8 - 11 reps, 4 sets |
2. Tricep Pushdowns, 5 - 7 reps, 4 sets |
3. Dumbbell Bench Press, 10 - 15 reps, 3 sets |
4. Military Press, 7 - 9 reps, 2 sets |
5. Incline Barbell Press, 9 - 13 reps, 4 sets |
6. Dumbbell Lateral Raises, 5 - 10 reps, 3 sets |
**Day 2: Pull** |
1. Rear Delt Flyes, 9 - 13 reps, 4 sets |
2. Preacher Curls, 9 - 14 reps, 4 sets |
3. Face Pulls, 5 - 8 reps, 3 sets |
4. T-bar Rows, 5 - 7 reps, 2 sets |
5. Pull-Ups, 6 - 10 reps, 2 sets |
6. Bent Over Rows, 5 - 9 reps, 3 sets |
7. Reverse Curls, 5 - 8 reps, 4 sets |
**Day 3: Legs** |
1. Leg Press, 8 - 11 reps, 3 sets |
2. Lunges, 10 - 15 reps, 2 sets |
3. Squats, 6 - 10 reps, 3 sets |
4. Romanian Deadlift, 5 - 9 reps, 4 sets |
5. Hamstring Curls, 10 - 15 reps, 4 sets |
6. Leg Extensions, 8 - 10 reps, 3 sets |
**Day 4: Push** |
1. Skull Crushers, 6 - 11 reps, 3 sets |
2. Cable Lateral Raises, 9 - 12 reps, 3 sets |
3. Dumbbell Bench Press, 10 - 12 reps, 2 sets |
4. Tricep Pushdowns, 7 - 9 reps, 3 sets |
5. Incline Barbell Press, 9 - 14 reps, 2 sets |
6. Dumbbell Lateral Raises, 6 - 11 reps, 2 sets |
7. Dumbbell Pullover, 6 - 11 reps, 3 sets |
**Day 5: Pull** |
1. Cable Curls, 5 - 10 reps, 3 sets |
2. Face Pulls, 7 - 9 reps, 3 sets |
3. Pull-Ups, 9 - 14 reps, 4 sets |
4. Bent Over Rows, 10 - 15 reps, 4 sets |
5. Rear Delt Flyes, 10 - 14 reps, 4 sets |
6. T-bar Rows, 8 - 10 reps, 4 sets |
7. Reverse Curls, 9 - 14 reps, 2 sets |
**Day 6: Legs** |
1. Sitting Calf Raises, 8 - 13 reps, 2 sets |
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