Dan is whipped lol

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Dan is whipped lol - JEFIT

Dan is whipped lol

General

Beginner

Machine strength

Plan Details

The Dan is whipped lol routine by handouk is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

This workout is all about getting lean, and working out the entire body.

Routine detail

Mon

Chest and Arms

Est. 240 min

52 exercises

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Barbell Rear Tricep Extension

3 Sets x 8 Reps

Bench Dip

3 Sets x 8 Reps

Cable High Pulley Tricep Extension

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Tricep Push-Up

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Band Lateral Raise

3 Sets x 8 Reps

Band Reverse Fly

3 Sets x 8 Reps

Barbell Rear Military Press

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 8 Reps

Barbell Behind the Back Shrug

3 Sets x 8 Reps

Barbell Shrug

3 Sets x 8 Reps

Barbell Overhead Front Raise

3 Sets x 8 Reps

Calf Machine Shoulder Shrug

3 Sets x 8 Reps

Cable Upright Row

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Dublin Press

3 Sets x 8 Reps

Dumbbell Seated Press (Palms In)

3 Sets x 8 Reps

Barbell Bicep Drag Curl

3 Sets x 8 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 8 Reps

Barbell Spider Curl

3 Sets x 8 Reps

Cable Bicep Curl (Close Grip)

3 Sets x 8 Reps

Cable Drag Curl

3 Sets x 8 Reps

Cable Bicep Curl (Supine)

3 Sets x 8 Reps

Cable One-Arm High Curl

3 Sets x 8 Reps

Cable Dual Overhead Curl

3 Sets x 8 Reps

Cable Reverse Curl

3 Sets x 8 Reps

Cable Standing Curl

3 Sets x 8 Reps

Dumbbell Alternating Preacher Curl (Hammer)

3 Sets x 8 Reps

Dumbbell Alternating Preacher Curl

3 Sets x 8 Reps

Dumbbell High Curl

3 Sets x 8 Reps

Dumbbell Preacher Curl

3 Sets x 8 Reps

Dumbbell Preacher Hammer Curl

3 Sets x 8 Reps

EZ Bar Close Grip Curl

3 Sets x 8 Reps

EZ Bar Curl

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Barbell Decline Bench Press

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Bench Press (Wide Grip)

3 Sets x 8 Reps

Barbell Reverse Bench Press (Wide Grip)

3 Sets x 8 Reps

Clap Push-Up

3 Sets x 8 Reps

Push-Up (Close Hand)

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Wrist Curl (Posterior)

3 Sets x 8 Reps

Barbell Reverse Curl

3 Sets x 8 Reps

Barbell Preacher Curl (Overhand)

3 Sets x 8 Reps

Tue

Back and Legs

Est. 92 min

14 exercises

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Good Morning

3 Sets x 8 Reps

Machine Inverted Row (Feet Elevated)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Cable Standing Row

3 Sets x 8 Reps

Cable V Bar Pulldown

3 Sets x 8 Reps

Barbell Hip Thrust

3 Sets x 8 Reps

Barbell Lateral Lunge

3 Sets x 8 Reps

Band Squat

3 Sets x 8 Reps

Barbell 1/2 Squat

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Wed

Chest and Arms

Est. 240 min

51 exercises

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Barbell Rear Tricep Extension

3 Sets x 8 Reps

Bench Dip

3 Sets x 8 Reps

Cable High Pulley Tricep Extension

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Tricep Push-Up

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Band Lateral Raise

3 Sets x 8 Reps

Band Reverse Fly

3 Sets x 8 Reps

Barbell Rear Military Press

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 8 Reps

Barbell Behind the Back Shrug

3 Sets x 8 Reps

Barbell Shrug

3 Sets x 8 Reps

Barbell Overhead Front Raise

3 Sets x 8 Reps

Calf Machine Shoulder Shrug

3 Sets x 8 Reps

Cable Upright Row

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Dublin Press

3 Sets x 8 Reps

Dumbbell Seated Press (Palms In)

3 Sets x 8 Reps

Barbell Bicep Drag Curl

3 Sets x 8 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 8 Reps

Barbell Spider Curl

3 Sets x 8 Reps

Cable Bicep Curl (Close Grip)

3 Sets x 8 Reps

Cable Drag Curl

3 Sets x 8 Reps

Cable Bicep Curl (Supine)

3 Sets x 8 Reps

Cable One-Arm High Curl

3 Sets x 8 Reps

Cable Dual Overhead Curl

3 Sets x 8 Reps

Cable Reverse Curl

3 Sets x 8 Reps

Cable Standing Curl

3 Sets x 8 Reps

Dumbbell Alternating Preacher Curl (Hammer)

3 Sets x 8 Reps

Dumbbell Alternating Preacher Curl

3 Sets x 8 Reps

Dumbbell High Curl

3 Sets x 8 Reps

Dumbbell Preacher Curl

3 Sets x 8 Reps

Dumbbell Preacher Hammer Curl

3 Sets x 8 Reps

EZ Bar Close Grip Curl

3 Sets x 8 Reps

EZ Bar Curl

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Barbell Decline Bench Press

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Bench Press (Wide Grip)

3 Sets x 8 Reps

Barbell Reverse Bench Press (Wide Grip)

3 Sets x 8 Reps

Clap Push-Up

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Wrist Curl (Posterior)

3 Sets x 8 Reps

Barbell Reverse Curl

3 Sets x 8 Reps

Barbell Preacher Curl (Overhand)

3 Sets x 8 Reps

Thu

Back and Legs

Est. 92 min

14 exercises

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Good Morning

3 Sets x 8 Reps

Machine Inverted Row (Feet Elevated)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Cable Standing Row

3 Sets x 8 Reps

Cable V Bar Pulldown

3 Sets x 8 Reps

Barbell Hip Thrust

3 Sets x 8 Reps

Barbell Lateral Lunge

3 Sets x 8 Reps

Band Squat

3 Sets x 8 Reps

Barbell 1/2 Squat

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Fri

Chest and Arms

Est. 240 min

51 exercises

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Barbell Rear Tricep Extension

3 Sets x 8 Reps

Bench Dip

3 Sets x 8 Reps

Cable High Pulley Tricep Extension

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Tricep Push-Up

3 Sets x 8 Reps

Dip

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Band Lateral Raise

3 Sets x 8 Reps

Band Reverse Fly

3 Sets x 8 Reps

Barbell Rear Military Press

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 8 Reps

Barbell Behind the Back Shrug

3 Sets x 8 Reps

Barbell Shrug

3 Sets x 8 Reps

Barbell Overhead Front Raise

3 Sets x 8 Reps

Calf Machine Shoulder Shrug

3 Sets x 8 Reps

Cable Upright Row

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Dublin Press

3 Sets x 8 Reps

Dumbbell Seated Press (Palms In)

3 Sets x 8 Reps

Barbell Bicep Drag Curl

3 Sets x 8 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 8 Reps

Barbell Spider Curl

3 Sets x 8 Reps

Cable Bicep Curl (Close Grip)

3 Sets x 8 Reps

Cable Drag Curl

3 Sets x 8 Reps

Cable Bicep Curl (Supine)

3 Sets x 8 Reps

Cable One-Arm High Curl

3 Sets x 8 Reps

Cable Dual Overhead Curl

3 Sets x 8 Reps

Cable Reverse Curl

3 Sets x 8 Reps

Cable Standing Curl

3 Sets x 8 Reps

Dumbbell Alternating Preacher Curl (Hammer)

3 Sets x 8 Reps

Dumbbell Alternating Preacher Curl

3 Sets x 8 Reps

Dumbbell High Curl

3 Sets x 8 Reps

Dumbbell Preacher Curl

3 Sets x 8 Reps

Dumbbell Preacher Hammer Curl

3 Sets x 8 Reps

EZ Bar Close Grip Curl

3 Sets x 8 Reps

EZ Bar Curl

3 Sets x 8 Reps

Barbell Bench Press

3 Sets x 8 Reps

Barbell Decline Bench Press

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Bench Press (Wide Grip)

3 Sets x 8 Reps

Barbell Reverse Bench Press (Wide Grip)

3 Sets x 8 Reps

Clap Push-Up

3 Sets x 8 Reps

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Barbell Wrist Curl (Posterior)

3 Sets x 8 Reps

Barbell Reverse Curl

3 Sets x 8 Reps

Barbell Preacher Curl (Overhand)

3 Sets x 8 Reps

Sat

Back and Legs

Est. 92 min

14 exercises

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Barbell Good Morning

3 Sets x 8 Reps

Machine Inverted Row (Feet Elevated)

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Cable Standing Row

3 Sets x 8 Reps

Cable V Bar Pulldown

3 Sets x 8 Reps

Barbell Hip Thrust

3 Sets x 8 Reps

Barbell Lateral Lunge

3 Sets x 8 Reps

Band Squat

3 Sets x 8 Reps

Barbell 1/2 Squat

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

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Dan is whipped lol

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