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DaCo's Heavy Lift Fall 2015 Routine
Bulking
Intermediate
Machine strength
Plan Details
The DaCo's Heavy Lift Fall 2015 Routine routine by weekendwarrior is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This program will use 4 sets of 8 reps per set (except for abs). Due to knee problems, all leg exercising will be contained to glutes toning. Due to past back injury and current pain management, all back exercises will be contained to specific range-of-motion. The program should be performed by a workout day, followed by a minimum of 24-48 hours rest.
Routine detail
Day 1
Day-1
Est. 48 min
6 exercises
Leverage Incline Chest Press
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Superman
4 Sets
Stability Ball V-Up
4 Sets x 10 Reps
Day 2
Day 2
Est. 39 min
6 exercises
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Day 3
Day-3
Est. 45 min
7 exercises
Cable Incline Fly
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Stability Ball Weight Plate Pullover
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
