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Birzebbuga Gym Program
Sport
Advanced
Dumbbell
Plan Details
The Birzebbuga Gym Program routine by DavidCutajar is a 3 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
Chest and Bicep
Est. 69 min
8 exercises
Barbell Bench Press
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Wed
Biceps and Back
Est. 52 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 58 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Squat
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
