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Dynamite Dave
General
Beginner
Dumbbell
Plan Details
The Dynamite Dave routine by Ce11y is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Back and Biceps
Est. 51 min
6 exercises
Cable Seated Row
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Day 2
Chest and Triceps
Est. 51 min
6 exercises
Barbell Bench Press
3 Sets x 15 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15 Reps
Day 3
Legs and Shoulders
Est. 51 min
6 exercises
Smith Machine Squat
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 15 Reps
Day 4
Abs and Core
Est. 66 min
9 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Dragon Flag
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Plank
3 Sets
Scissor Kick
3 Sets x 12 Reps
Side Jacknife
3 Sets x 15 Reps
Push-Up
3 Sets
Jump Rope
1 Set
