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Rise & Grind Dickson Fam
Cutting
Advanced
Machine strength
Plan Details
The Rise & Grind Dickson Fam routine by Ty82 is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Functional Leg Mobility
Est. 54 min
7 exercises
Lying Heel Up Toe Down Abduction
3 Sets x 16 Reps
Kettlebell One-Arm Swing
3 Sets x 16 Reps
Machine Leg Extension
3 Sets x 16 Reps
Machine Seated Leg Curl
3 Sets x 16 Reps
Machine Leg Press
3 Sets x 16 Reps
Dumbbell Step Up with Hip Flexion
3 Sets x 16 Reps
Machine Seated Calf Raise
3 Sets x 16 Reps
Tue
Back & Core
Est. 74 min
8 exercises
Stability Ball Crunch
3 Sets x 16 Reps
Pull-Up
3 Sets x 16 Reps
Machine Seated Row
3 Sets x 16 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 16 Reps
Dumbbell One-Arm Row
3 Sets x 16 Reps
Back Hyperextension
3 Sets x 16 Reps
Machine Single-Leg Calf Press
3 Sets x 16 Reps
Treadmill Running
1 Set
Wed
Deltoids
Est. 73 min
8 exercises
Machine Ab Crunch
3 Sets x 16 Reps
Machine Deltoid Raise
3 Sets x 16 Reps
Machine Reverse Fly
3 Sets x 16 Reps
Machine Shoulder Press
3 Sets x 16 Reps
Cable Rope Face Pull
3 Sets x 16 Reps
Dumbbell Lateral Raise
3 Sets x 16 Reps
Dumbbell Shoulder Shrug
3 Sets x 16 Reps
Treadmill Running
1 Set
Thu
Biceps & Triceps
Est. 73 min
8 exercises
Plank
3 Sets
Preacher Curl Machine
3 Sets x 16 Reps
Machine Tricep Extension
3 Sets x 16 Reps
Cable Dual Overhead Curl
3 Sets x 16 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 16 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 16 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 16 Reps
Treadmill Running
1 Set
Fri
Speedwork & Agility Training
Est. 37 min
8 exercises
AB Wheel Rollout
3 Sets x 16 Reps
Battle Rope Alternating Waves
3 Sets
Battle Rope Power Slams
3 Sets
Ladder Side Straddle Hop
3 Sets x 3 Reps
Ladder Icky Shuffle
3 Sets x 3 Reps
Hurdle Backpedal & Forward Sprint
3 Sets x 3 Reps
Hurdle Lateral Knee Raises
3 Sets x 3 Reps
Incline Treadmill Walk
1 Set
Sat
Long Run Day
Est. 62 min
1 exercise
Running
1 Set
Sun
Chest & Trapezius
Est. 69 min
8 exercises
Machine Assisted Dip
3 Sets x 16 Reps
Rotating Pushups
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 16 Reps
Dumbbell Bench Press
3 Sets x 16 Reps
Band Pronated High Rear Delt Pull
3 Sets x 16 Reps
Band Upright Row
3 Sets x 16 Reps
Kettlebell Shrugs
3 Sets x 16 Reps
Running
1 Set
