ABC da DS!
General
Intermediate
Dumbbell
Plan Details
The ABC da DS! routine by hellthane is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Matt Ogus inspired Simple Push/Pull/Shoulder+Legs routine for higher week-long volume
Routine detail
Day 1
Chest & Triceps
Est. 56 min
8 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Plank
3 Sets
Day 2
Back / Biceps
Est. 58 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 3
Shoulders + Legs
Est. 67 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
