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Daniel German Work Out! 💪
General
Intermediate
Machine strength
Plan Details
The Daniel German Work Out! 💪 routine by gs2255 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest - Triceps - Calf
Est. 155 min
18 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Straight Arm Crossover
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Incline Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
EZ Bar Seated Reverse Grip French Press
4 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Weighted Bench Dip
3 Sets x 20 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Day 2
Back - Biceps - Abs
Est. 114 min
14 exercises
Cable Rear Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Wrist Roller
2 Sets x 20 Reps
Day 3
Legs - Calf
Est. 76 min
9 exercises
Smith Machine Bench Squat
5 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Straddle Stretch
3 Sets x 1 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 4
Shoulder - Delta - Neck - Abs
Est. 101 min
12 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Day 5
Restday or Cardio
Est. 65 min
3 exercises
Elliptical Training
3 Sets
Jump Rope
3 Sets
Rowing
3 Sets
