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Dan Bailey Doubleweek
General
Intermediate
Machine strength
Plan Details
The Dan Bailey Doubleweek routine is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Doubleweek for mass. Second legday optional. Skip it if you're going on a run, football etc. PS; The girl should add some for glutes.
Routine detail
Mon
Chest/Triceps/Delts A
Est. 62 min
9 exercises
Barbell Bench Press
2 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Barbell Upright Row
2 Sets x 8 Reps
Barbell Tricep Extension
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Tue
Legs A
Est. 37 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Wed
Back/Biceps/Forearms A
Est. 63 min
10 exercises
Dumbbell One-Arm Wrist Curl (Pronated)
1 Set x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
EZ Bar Curl
2 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Dumbbell Alternating Incline Curl
2 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
1 Set x 8 Reps
Fri
Chest/Triceps/Delts B
Est. 66 min
9 exercises
Smith Machine Incline Bench Press
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Cable Mid Chest Crossover
2 Sets x 10 Reps
EZ Bar Tricep Extension
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 10 Reps
Sat
Legs B
Est. 42 min
5 exercises
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Sun
Back/Biceps/Forearms B
Est. 68 min
10 exercises
Dumbbell Supinated One-Arm Wrist Curl
1 Set x 12 Reps
Machine Seated Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Alternating Seated Curl
2 Sets x 12 Reps
Cable One-Arm Bicep Curl
2 Sets x 12 Reps
Barbell Deadlift
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Back Hyperextension
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
1 Set x 12 Reps
