vangel7
Pole Dancers Program
Sport
Advanced
Dumbbell
Plan Details
The Pole Dancers Program routine by vangel7 is a 4 day workout plan. It is a advanced level plan to achieve sport fitness goals.
Plan Description
A 4 day split of pole dancer specific exercises ...
Day 1
Day 2
Day 3
Day 4
Arms
Est time: 0 min
9 exercises
Cable External Rotation
Shoulders
Sets
2
Reps
10,12
Interval
00:00
Rest Time
00:00
Cable Internal Rotation
Shoulders
Sets
2
Reps
10,12
Interval
00:00
Rest Time
01:00
Cable Rope Face Pull
Back
Sets
3
Reps
12,10,8
Interval
00:00
Rest Time
01:00
Dumbbell Seated Bicep Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Tricep Kickback
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Squat to Bicep Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Incline Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Seated One-Arm Tricep Extension
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Preacher Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
