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dakar routine
Bulking
Intermediate
Machine strength
Plan Details
The dakar routine routine by jamil91111111 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
best workout program to gain lean mass if you don't have lots of time to spend in the gym
Routine detail
Mon
Chest and Triceps
Est. 101 min
11 exercises
Barbell Bench Press
4 Sets x 10 Reps
Leverage Chest Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Decline Crunch
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Wed
Back, Biceps, and Forearm
Est. 141 min
15 exercises
Cable Elevated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Vertical Row (Close Grip)
4 Sets x 10 Reps
Machine Reverse T Bar Row
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Seated Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell One-Arm Seated Hammer Curl
4 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 10 Reps
Dumbbell Seated One-Arm Wrist Curl
4 Sets x 10 Reps
Decline Crunch
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Fri
Abs shoulders traps and Legs
Est. 100 min
11 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Decline Crunch
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
