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Main Program (Gym)
AUDIO TIP
Cutting
Intermediate
Dumbbell
Plan Details
The Main Program (Gym) routine by andredaoud is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Long term schedule
Routine detail
Any
Abs
Est. 0 min
7 exercises
Bench Weighted Decline Crunch
6 Sets x 8 Reps
Bench Jackknife Sit-Up
6 Sets x 8 Reps
Dumbbell Side Bend
6 Sets x 8 Reps
Weight Plate Russian Twist
6 Sets x 8 Reps
weighted stability ball crunches
6 Sets x 8 Reps
Hanging Knee Raise
6 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Any
Upper body
Est. 0 min
17 exercises
Dumbbell Alternating Bicep Curl
6 Sets x 8 Reps
Dumbbell Seated Shoulder Press
6 Sets x 8 Reps
Dumbbell Bench Press
6 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dip
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 8 Reps
Any
Leg day
Est. 0 min
9 exercises
Dumbbell Calf Raise
6 Sets x 8 Reps
Dumbbell Deadlift
6 Sets x 8 Reps
Dumbbell Squat
6 Sets x 8 Reps
Barbell Squat
6 Sets x 8 Reps
Barbell Deadlift
6 Sets x 8 Reps
Machine Seated Leg Curl
6 Sets x 8 Reps
Seated Leg Extension
6 Sets x 8 Reps
Calf Press On Leg Press
6 Sets x 8 Reps
Machine Leg Press
6 Sets x 8 Reps
