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Dave April 2018
Cutting
Intermediate
Dumbbell
Plan Details
The Dave April 2018 routine by Oldbluedog is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
3 days anytime sequential with bike as main fitness and for legs. Arms & shoulders, chest & back then core & lower in gym when travelling. 15 reps of lower weights. Aiming for second highest HRZ. Developed with help from Anytime Ballina.
Routine detail
Day 1
Arms and Shoulders
Est. 50 min
6 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Shoulder Raise
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Day 2
Chest and Back
Est. 50 min
6 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Day 3
Core and Lower
Est. 45 min
6 exercises
Back Hyperextension
3 Sets x 15 Reps
Ab Roll
3 Sets x 15 Reps
Dumbbell Wood Chop
3 Sets x 15 Reps
Leg Slide
3 Sets x 15 Reps
Plank
3 Sets
Abdominal Hip Roll
3 Sets x 15 Reps
Day 4
Benchmark
Est. 23 min
6 exercises
Barbell Bench Press
1 Set x 15 Reps
Barbell Squat
1 Set x 15 Reps
Barbell Deadlift
1 Set x 15 Reps
Barbell Curl
1 Set x 15 Reps
Barbell Tricep Extension
1 Set x 15 Reps
Barbell Shoulder Press
1 Set x 15 Reps
