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Body part per dayish
General
Intermediate
Dumbbell
Plan Details
The Body part per dayish routine by MartyOB is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is an advanced cutting routine designed to help individuals increase their heart rate, workout intensity and metabolic rate to stimulate fat loss and getting lean. In this routine you will be working out 6 to 7 days a week for optimal fat loss and muscle growth. This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss/muscle growth and strength. There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles. Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body You may institute a rest day into your routine schedule if you feel that training 7 days a week is too excessive. Cardio in the beginning of the workout day should be performed as a warm-up only to get your heart rate up and loosen the muscles before the workout at hand. The final cardio of the day is used to burn even more calories for optimal fat loss. *** Note : As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate. You can substitue in exercise balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability. For the plank exercises you will want to hold onto the plank position for a count of 60 to 90 seconds; this will help strengthen and tighten the core muscles.
Routine detail
Mon
Chest & Bis
Est. 240 min
15 exercises
Elliptical Training
10 Sets
Dumbbell Cuban Press
10 Sets x 8 Reps
Cable External Rotation
10 Sets x 8 Reps
Cable Internal Rotation
10 Sets x 8 Reps
Barbell Bench Press
10 Sets x 8 Reps
Dumbbell Bench Press
10 Sets x 8 Reps
Dumbbell Incline Bench Press
10 Sets x 8 Reps
Dumbbell Incline Fly
10 Sets x 8 Reps
Dumbbell Fly
10 Sets x 8 Reps
Cable One-Arm Incline Press
10 Sets x 8 Reps
Cable Cross-Over
10 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
10 Sets x 8 Reps
EZ Bar Curl
10 Sets x 8 Reps
Dumbbell Concentration Curl
10 Sets x 8 Reps
Elliptical Training
10 Sets
Tue
Back
Est. 64 min
8 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Pullover (Stability Ball)
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Elliptical Training
1 Set
Wed
Legs
Est. 229 min
8 exercises
Elliptical Training
10 Sets
Barbell Squat
10 Sets x 8 Reps
Squate on Bosu Ball
10 Sets x 8 Reps
Machine Leg Press
10 Sets x 8 Reps
Machine Leg Curl (Prone)
10 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
10 Sets x 8 Reps
Bodyweight Calf Raise
10 Sets x 8 Reps
Elliptical Training
10 Sets
Thu
Cardio
Est. 123 min
2 exercises
Stationary Bike
3 Sets
Elliptical Training
3 Sets
Fri
Delts & Tris
Est. 240 min
13 exercises
Elliptical Training
10 Sets
Dumbbell Seated Arnold Press
10 Sets x 8 Reps
Dumbbell Seated Shoulder Press
10 Sets x 8 Reps
Dumbbell Lateral Raise
10 Sets x 8 Reps
Cable One-Arm Lateral Raise
10 Sets x 8 Reps
Cable One-Arm Reverse Fly
10 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
10 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
10 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
10 Sets x 8 Reps
Barbell Tricep Extension (Supine)
10 Sets x 8 Reps
Dumbbell Incline Tricep Extension
10 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
10 Sets x 8 Reps
Elliptical Training
10 Sets
Sat
Cardio & Abs
Est. 76 min
9 exercises
Elliptical Training
1 Set
Hanging Knee Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Elliptical Training
1 Set
Sun
Cadio
Est. 50 min
3 exercises
Rowing
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
