Loading...
Basic Start
AUDIO TIP
Cutting
Beginner
Dumbbell
Plan Details
The Basic Start routine by DixiePistols is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Just a basic weekly program to get back into your gym routine. Quick but effective daily work outs. Add 30 mins of cardio before or after.
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
