Daniel German Work Out! ðª - JEFIT

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Daniel German Work Out! ðª - JEFIT

Daniel German Work Out! ðª banner

Daniel German Work Out! ðª

General

Intermediate

Machine strength

Plan Details

The Daniel German Work Out! ðª 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 Demonstration

Barbell Bench Press

5 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Fly With A Twist Demonstration

Dumbbell Incline Fly With A Twist

3 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 12 Reps

Cable Straight Arm Crossover Demonstration

Cable Straight Arm Crossover

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

EZ Bar Seated Reverse Grip French Press Demonstration

EZ Bar Seated Reverse Grip French Press

4 Sets x 10 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

3 Sets x 12 Reps

Weighted Bench Dip Demonstration

Weighted Bench Dip

3 Sets x 20 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

3 Sets x 8 Reps

Day 2

Back - Biceps - Abs

Est. 114 min

14 exercises

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

5 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Dumbbell Seated Alternating Hammer Curl Demonstration

Dumbbell Seated Alternating Hammer Curl

3 Sets x 12 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 10 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 10 Reps

Wrist Roller Demonstration

Wrist Roller

2 Sets x 20 Reps

Day 3

Legs - Calf

Est. 76 min

9 exercises

Smith Machine Bench Squat Demonstration

Smith Machine Bench Squat

5 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 20 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 20 Reps

Straddle Stretch Demonstration

Straddle Stretch

3 Sets x 1 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Day 4

Shoulder - Delta - Neck - Abs

Est. 101 min

12 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 12 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

3 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 12 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

3 Sets x 8 Reps

Day 5

Restday or Cardio

Est. 65 min

3 exercises

Jump Rope Demonstration

Jump Rope

3 Sets

Rowing Demonstration

Rowing

3 Sets

Elliptical Training Demonstration

Elliptical Training

3 Sets