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Come Get This Work!
General
Advanced
Dumbbell
Plan Details
The Come Get This Work! routine by XAVI3R is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Day 1
Est. 42 min
6 exercises
Machine Incline Chest Press
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 2
Day 2
Est. 40 min
6 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 3
Day 3
Est. 40 min
6 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Day 4
Day 4
Est. 33 min
5 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Day 5
Day 5
Est. 40 min
6 exercises
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Day 6
Day 6
Est. 62 min
1 exercise
Running
3 Sets
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
