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Demetrius Volume
General
Advanced
Machine strength
Plan Details
The Demetrius Volume routine by mssjenna is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Tue
Shoulders/Triceps
Est. 56 min
8 exercises
Barbell Alternating Press
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 12 Reps
Dumbbell Seated Front Raise
2 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dip
2 Sets x 20 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Wed
Hams/Glutes
Est. 46 min
6 exercises
Smith Machine Split Squat
3 Sets x 10 Reps
Barbell Squat with Narrow Stance
3 Sets x 12 Reps
Machine Single-Leg Press
2 Sets x 15 Reps
Forward Step-Up
3 Sets x 20 Reps
Box Side to Side Shuffle
3 Sets x 20 Reps
Hip Adduction
3 Sets x 8 Reps
Thu
Back/Biceps
Est. 45 min
6 exercises
Barbell Bent-Over Row
2 Sets x 12 Reps
Barbell Curl (Close Grip)
3 Sets x 12 Reps
Machine Iso Lateral High Row
4 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Dumbbell One-Arm Seated Hammer Curl
3 Sets x 12 Reps
Fri
Quads/Calves
Est. 45 min
6 exercises
Barbell Calf Raise
2 Sets x 20 Reps
Dumbbell Jump Squat
3 Sets x 15 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Stability Ball Weighted Wall Squat
3 Sets x 15 Reps
Sat
Chest
Est. 53 min
7 exercises
Barbell Bench Press (Wide Grip)
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Isometric Chest Press
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 10 Reps
