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Danisfit plan Sergio Sylva feb..2026
General
Beginner
None
Plan Details
The Danisfit plan Sergio Sylva feb..2026 routine by PatrickDanis is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Workout Day #1
Est. 45 min
6 exercises
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Day 2
Workout Day #2
Est. 116 min
8 exercises
Decline Crunch
5 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Front Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Step Machine
1 Set
Day 3
Workout Day #3
Est. 0 min
0 exercises
This day is empty
Day 4
Workout Day #4
Est. 126 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 25 Reps
Machine Leg Extension
3 Sets x 30 Reps
Machine Calf Raise
5 Sets x 20 Reps
Walking
1 Set
Day 5
New Day #5
Est. 0 min
0 exercises
This day is empty
Day 6
New Day #6
Est. 98 min
6 exercises
Machine Deltoid Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Raise
3 Sets x 10 Reps
Step Machine
1 Set
Day 7
New Day #7
Est. 78 min
7 exercises
Machine Fly
2 Sets x 50 Reps
Cable Seated Row
2 Sets x 50 Reps
Leverage Shoulder Press
2 Sets x 50 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 50 Reps
Cable Bicep Curl
2 Sets x 50 Reps
Machine Leg Extension
2 Sets x 50 Reps
Machine Seated Leg Curl
2 Sets x 50 Reps
