Primary Mover Plus Synergist
Cutting
Intermediate
Dumbbell
Plan Details
The Primary Mover Plus Synergist routine by at016 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
These splits combine major movers of an exercise with secondary movers in the same training day. Back and biceps or chest and triceps splits are examples. Pros:?Flexible training frequency with 3-6 days of training per week. Supersets create time-efficient workouts. High training volume yields greater intra-workout muscular damage. Cons:?Advanced for beginners and tough to recover from for older lifters. Variability in training frequency may be difficult for younger lifters to set up. Example:?5 workouts per week Monday: Back/Biceps Tuesday: Chest/Triceps Wednesday: Legs/Shoulders Thursday: Back/Biceps Friday: Chest/Triceps Saturday/Sunday: Off
Routine detail
Mon
CHEST/TRICEPS
Est. 73 min
11 exercises
Cable Flat Bench Fly
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Tue
ACTIVE RECOVERY AND CORE
Est. 92 min
6 exercises
Air Bike
3 Sets x 8 Reps
Cobra
3 Sets
Decline Oblique Crunch
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Walking
1 Set
Plank
3 Sets
Wed
ACTIVE RECOVERY AND CORE
Est. 92 min
6 exercises
Air Bike
3 Sets x 8 Reps
Cobra
3 Sets
Decline Oblique Crunch
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Walking
1 Set
Plank
3 Sets
Thu
BACK/BICEPS
Est. 66 min
10 exercises
Cable Reverse Crossover
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Fri
CHEST/TRICEPS
Est. 73 min
11 exercises
Cable Flat Bench Fly
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Sat
LEGS/SHOULDERS
Est. 132 min
12 exercises
Smith Machine Front Squat
3 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Step Machine
1 Set
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Dublin Press
3 Sets x 8 Reps
Sun
BACK/BICEPS
Est. 66 min
10 exercises
Cable Reverse Crossover
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
