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monday arms
AUDIO TIP
Cutting
Beginner
Dumbbell
Plan Details
The monday arms routine by DixiePistols is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Mon
Monday Arms
Est. 41 min
6 exercises
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
21s with dumbell
3 Sets x 21 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
single DB two handed tricep ext
3 Sets x 12 Reps
Dumbbell skull crushers
3 Sets x 15 Reps
Tue
Tuesday Chest
Est. 47 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Wed
Wednesday Legs
Est. 65 min
7 exercises
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Deadlift
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Thu
Thursday back
Est. 51 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 15 Reps
Face pulls
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Fri
delts
Est. 37 min
5 exercises
Dumbbell Lateral Raise (Stability Ball)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
bus driver
3 Sets x 8 Reps
Sat
Glute 1
Est. 56 min
8 exercises
Barbell Good Morning
4 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Barbell Romanian Deadlift
2 Sets x 10 Reps
Cable Deadlift
2 Sets x 10 Reps
Cable Deadlift
2 Sets x 10 Reps
Stability Ball Hip Thrust
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Dumbbell Hamstring Curl
3 Sets x 15 Reps
Sun
Glutes 2
Est. 51 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Side Split Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Superman
2 Sets
