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Body by Rodnaay
AUDIO TIP
Cutting
Beginner
Dumbbell
Plan Details
The Body by Rodnaay routine by theprincequi is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This is an altered Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Chest and Triceps
Est. 60 min
9 exercises
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Day 3
Back, Biceps, and Forearm
Est. 81 min
12 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 5
Shoulders and Legs
Est. 89 min
13 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Day 6
Abs
Est. 66 min
10 exercises
Oblique Crunch
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
V-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Kettlebell Leg Pass
3 Sets x 8 Reps
Dumbbell Single-Leg Cobra
3 Sets x 8 Reps
Kettlebell Advanced Windmill
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
