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Full Body Workout
Cutting
Intermediate
Dumbbell
Plan Details
The Full Body Workout routine by dancross is a 10 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Exercises with higher reps are used to improve muscular endurance, while higher weights with fewer reps are used to increase muscle size and strength. We’ve included a few guidelines here as a place to start. You may want to work with a personal trainer or other professional to create a program that will help you meet your goals. Main Points Perform 8 sets of 8 reps per body part every session. Train 3 times a week. Employ a mini push/pull order within the workout, similar to Leroy Colbert's method. Train your weakest body parts first. Train your entire body every other day. Keep the reps between 6 to 10. If you get 10 reps on all sets, increase the weight. Perform at least 6 sets per body part for optimal growth. You can, however, perform more sets on certain body parts. Establish a mini push/pull setup within the workout. As such, don't train chest right after triceps or biceps directly after back. For example, training the body in this order fulfills this requirement: Triceps, biceps, chest, back, thighs, shoulders, and finally, calves. Do 6 sets each for a total of 42 sets. Full Body Workout Sequence to maximize strength Triceps biceps chest back thighs shoulders calves Abs
Routine detail
Mon
A1 - SUPERSET
Est. 126 min
10 exercises
Cable Shoulder Extension
5 Sets x 10 Reps
Dumbbell Squat to Bicep Curl
5 Sets x 10 Reps
Barbell Close-Grip Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Machine Assisted Pull-Up (Hammer Grip)
5 Sets x 10 Reps
Kettlebell Goblet Squat to Shoulder Press
5 Sets x 10 Reps
Barbell Sumo Deadlift
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
5 Sets x 10 Reps
Running
1 Set
Mon
B1 - SUPERSET
Est. 123 min
10 exercises
Running Dip
4 Sets x 10 Reps
Dumbbell Squat to Bicep Curl
5 Sets x 10 Reps
Barbell Close-Grip Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Kettlebell Goblet Squat to Shoulder Press
5 Sets x 10 Reps
Barbell Sumo Deadlift
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
5 Sets x 10 Reps
Jump Rope
1 Set
Wed
A2 - SUPERSET
Est. 124 min
10 exercises
Cable Shoulder Extension
5 Sets x 10 Reps
Dumbbell Squat to Bicep Curl
5 Sets x 10 Reps
Barbell Close-Grip Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Machine Assisted Pull-Up (Hammer Grip)
5 Sets x 10 Reps
Kettlebell Goblet Squat to Shoulder Press
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
5 Sets x 10 Reps
Jump Rope
1 Set
Wed
B2 - SUPERSET
Est. 121 min
10 exercises
Running Dip
4 Sets x 10 Reps
Dumbbell Squat to Bicep Curl
5 Sets x 10 Reps
Barbell Close-Grip Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Kettlebell Goblet Squat to Shoulder Press
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
5 Sets x 10 Reps
Running
1 Set
Fri
B3 - SUPERSET
Est. 122 min
10 exercises
Running Dip
4 Sets x 10 Reps
Dumbbell Squat to Bicep Curl
5 Sets x 10 Reps
Barbell Close-Grip Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Speed Squat
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
5 Sets x 10 Reps
Jump Rope
1 Set
Fri
A3 - SUPERSET
Est. 125 min
10 exercises
Cable Shoulder Extension
5 Sets x 10 Reps
Dumbbell Squat to Bicep Curl
5 Sets x 10 Reps
Barbell Close-Grip Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Machine Assisted Pull-Up (Hammer Grip)
5 Sets x 10 Reps
Barbell Speed Squat
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
5 Sets x 10 Reps
Running
1 Set
Any
MORNING - SUPERSET
Est. 43 min
7 exercises
Push-Up
5 Sets x 12 Reps
V shaped sit up
3 Sets x 10 Reps
Walking Plank
3 Sets x 10 Reps
Mountain Climbers
3 Sets x 10 Reps
Squat to Push up
3 Sets x 10 Reps
Reverse Plank Bridge
3 Sets x 10 Reps
Weight Single-Leg Hip Thrusts
3 Sets x 8 Reps
Any
ABS - SUPERSET
Est. 111 min
17 exercises
Boat Pose
3 Sets x 12 Reps
Eagle Pose
3 Sets x 12 Reps
Walking Plank
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Toe Touches
3 Sets x 12 Reps
Scissor Kick
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
Side Plank
3 Sets x 12 Reps
BURPEE
3 Sets x 12 Reps
Mountain Climbers
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Any
Super Hiit Cardio
Est. 23 min
4 exercises
thrust + spiderman push up
3 Sets x 8 Reps
reverse lunge + sprint knee up
3 Sets x 8 Reps
dumbell one arm squat + push
3 Sets x 8 Reps
jumping Jack
3 Sets x 8 Reps
Any
Super Hiit Cardio
Est. 23 min
4 exercises
thrust + spiderman push up
3 Sets x 8 Reps
reverse lunge + sprint knee up
3 Sets x 8 Reps
dumbell one arm squat + push
3 Sets x 8 Reps
jumping Jack
3 Sets x 8 Reps
