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THE MAN
General
Beginner
Dumbbell
Plan Details
The THE MAN routine by claysta09 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is an advanced routine to help build and strengthen your arms through both isolation and compound exercises. With this workout you will train your abs 3 days a week, with each day focusing on a full arm workout with either free weights, machines, or no weights at all. This isn't a bulking routine; the main focus is building powerful and strong arms by targeting the little muscles and training through beneficial exercises. Your focus is to be able to perform between 8 to 10 repetitions for each arm exercise (with up to 12 being performed for the bicep workouts) in the exercise day. This will help build the muscles and strengthen them. On the "No Weights" exercise day, there is the use of Chin Ups and Pull Ups, both of which are great workouts used to build the upper body and strengthen the arm muscles. *** Note : You can add in some warm-up sets into each workout to loosen up your biceps, triceps and forearms.
Routine detail
Any
Chest, Triceps, Shoulders
Est. 134 min
19 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Any
Back & Biceps
Est. 106 min
15 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Drag Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Any
Legs
Est. 46 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Step-Up
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
