4 Week Workout
Cutting
Advanced
Dumbbell
Plan Details
The 4 Week Workout routine by Randy.Smith1985 is a 9 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
On Day 4 (
Routine detail
Mon
Lower Body Workout Day
Est. 0 min
3 exercises
Dumbbell Squat
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Flutter Kick
3 Sets x 12 Reps
Mon
Day 1
Est. 0 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Diamond Pushup
3 Sets x 15 Reps
Smith Machine Bench Press
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 10 Reps
Tue
Day 2
Est. 0 min
5 exercises
Machine Calf Raise
3 Sets x 30 Reps
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Wed
REST
Est. 0 min
0 exercises
This day is empty
Wed
Upper Body Workout Day
Est. 0 min
5 exercises
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Thu
Day 3
Est. 0 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 20 Reps
Fri
Abs & Core Workout Day
Est. 0 min
3 exercises
Air Bike
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Plank
3 Sets
Fri
Day 4
Est. 0 min
3 exercises
Elliptical Training
1 Set
Indoor Cycling
1 Set
Recumbent Bike
1 Set
Sat
Day 5
Est. 0 min
9 exercises
Pull-Up
1 Set x 25 Reps
Dumbbell Thrusters (Squat to Shoulder Press)
1 Set x 25 Reps
Toes-to-Bar
1 Set x 25 Reps
Plyo Push-Up
1 Set x 25 Reps
Kettlebell One-Arm Swing
1 Set x 25 Reps
Barbell Push Press
1 Set x 25 Reps
Burpee
1 Set x 25 Reps
Kettlebell Sumo High Pull
1 Set x 25 Reps
Box Jump Multiple Response
1 Set x 25 Reps
