Tiger Dave's Archery workout
Sport
Intermediate
Dumbbell
Plan Details
The Tiger Dave's Archery workout routine by Tigercoward is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Chest, Shoulders
Est. 139 min
13 exercises
Elliptical Training
1 Set
Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 2
Cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
Day 3
Back, Arms
Est. 151 min
15 exercises
Elliptical Training
1 Set
Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Day 4
Cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
