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One For Dat Ass
Sport
Intermediate
Dumbbell
Plan Details
The One For Dat Ass routine by D-fitzpatrick is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This routine is designed for cutting and toning of the entire body while still causing hypertrophy of the glutes. This routine is designed for use of barbell, dumbbell, and a machine with a low pulley (home gym, functional trainer or other cable based machines) Exercises should be performed using 40% of 1rm for sets consisting of 5 reps and 70-80% of 1rm for sets consisting of 8 reps. Feedback is welcome. Always consult a doctor before starting new exercise routines to confirm that you are physically fit and capable of performing the movements involved and ensure you don't have a medical condition that would prevent you from performing to designated intensity or duration.
Routine detail
Tue
Tuesdays
Est. 38 min
12 exercises
Barbell Lunge
2 Sets x 5 Reps
Dumbbell Iron Cross
2 Sets x 5 Reps
Cable Leg Kickback
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 5 Reps
Dumbbell Fly
2 Sets x 5 Reps
Dumbbell Pullover
2 Sets x 5 Reps
Barbell Lunge
1 Set x 5 Reps
Dumbbell Iron Cross
1 Set x 5 Reps
Cable Leg Kickback
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 5 Reps
Dumbbell Fly
1 Set x 5 Reps
Dumbbell Pullover
1 Set x 5 Reps
Thu
Thursdays
Est. 41 min
14 exercises
Barbell Squat
2 Sets x 5 Reps
Cable Hip Abduction
2 Sets x 5 Reps
Good Morning w/ Calf Raise
2 Sets x 8 Reps
Dumbbell Reverse Fly
2 Sets x 5 Reps
Dumbbell One-Arm Row
2 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 5 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 5 Reps
Barbell Squat
1 Set x 5 Reps
Cable Hip Abduction
1 Set x 5 Reps
Good Morning w/ Calf Raise
2 Sets x 8 Reps
Dumbbell Reverse Fly
1 Set x 5 Reps
Dumbbell One-Arm Row
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
Cable Rope High Pulley Tricep Extension
1 Set x 5 Reps
Sat
Saturdays
Est. 42 min
14 exercises
Dumbbell Step-Up
2 Sets x 5 Reps
Barbell Single-Leg Squat
2 Sets x 5 Reps
Barbell Hip Thrust
2 Sets x 8 Reps
Barbell Front Raise
2 Sets x 5 Reps
Dumbbell Shoulder Abduction
2 Sets x 5 Reps
Dumbbell Arnold Press
2 Sets x 5 Reps
Parallel Bar Hip Raise
2 Sets x 5 Reps
Dumbbell Step-Up
1 Set x 5 Reps
Barbell Single-Leg Squat
1 Set x 5 Reps
Barbell Hip Thrust
2 Sets x 8 Reps
Barbell Front Raise
1 Set x 5 Reps
Dumbbell Shoulder Abduction
1 Set x 5 Reps
Dumbbell Arnold Press
1 Set x 5 Reps
Parallel Bar Hip Raise
1 Set x 5 Reps
