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Full body
AUDIO TIP
Sport
Advanced
Dumbbell
Plan Details
The Full body routine by andredaoud is a 3 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Full body, upper, abs, and legs.
Routine detail
Any
Abs
Est. 0 min
8 exercises
Bench Weighted Decline Crunch
4 Sets x 8 Reps
Bench Jackknife Sit-Up
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
weighted stability ball crunches
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Hanging Knee Raise
6 Sets x 8 Reps
Back Hyperextension
6 Sets x 8 Reps
Plank
1 Set
Any
Upper Body
Est. 0 min
19 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
4 Sets x 8 Reps
Machine Assisted Pull-Up
6 Sets x 8 Reps
Dip
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 8 Reps
Weight Plate Neck Flexion (Supine)
2 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
2 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Any
Legs
Est. 0 min
9 exercises
Barbell Deadlift
6 Sets x 8 Reps
Barbell Squat
6 Sets x 8 Reps
Machine Seated Leg Curl
6 Sets x 8 Reps
Machine Leg Extension
6 Sets x 8 Reps
Inner thigh curls
3 Sets x 8 Reps
Dumbbell Calf Raise
6 Sets x 8 Reps
Hex Deadlift
6 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Hex bar calf raise
6 Sets x 8 Reps
