Pole Dancers Program
Sport
Advanced
Dumbbell
Plan Details
The Pole Dancers Program routine by vangel7 is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
A 4 day split of pole dancer specific exercises
Routine detail
Day 1
Arms
Est. 0 min
9 exercises
Cable External Rotation
2 Sets x 10,12 Reps
Cable Internal Rotation
2 Sets x 10,12 Reps
Cable Rope Face Pull
3 Sets x 12,10,8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Day 2
Shoulders
Est. 0 min
12 exercises
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Dumbbell Reverse Fly
2 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Dumbbell Front Incline Raise
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
10 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Day 4
Core and Back
Est. 0 min
10 exercises
Weight Plate Russian Twist
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
