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DTP Xtreme
General
Advanced
Barbell
Plan Details
The DTP Xtreme routine by HydroChico is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
DTP stepped up a level. Kris Gethin has created a follow-up to his DTP and other exercise trainers. This will separate the men from the boys: tears will flow and gains will be made!
Routine detail
Day 1
Legs
Est. 56 min
8 exercises
Machine Leg Press
1 Set x 50 Reps
Machine Leg Press
1 Set x 40 Reps
Machine Leg Press
1 Set x 30 Reps
Machine Leg Press
1 Set x 20 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Hack Squat
3 Sets x 25 Reps
Barbell Bench Squat
3 Sets x 15 Reps
Day 2
Chest
Est. 53 min
9 exercises
Cable Decline Press
1 Set x 35 Reps
Cable Decline Press
1 Set x 30 Reps
Cable Decline Press
1 Set x 25 Reps
Cable Decline Press
1 Set x 20 Reps
Cable Decline Press
1 Set x 15 Reps
Cable Decline Press
1 Set x 10 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Day 3
Back
Est. 50 min
9 exercises
T Bar Row
1 Set x 35 Reps
T Bar Row
1 Set x 30 Reps
T Bar Row
1 Set x 25 Reps
T Bar Row
1 Set x 20 Reps
T Bar Row
1 Set x 15 Reps
T Bar Row
1 Set x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Day 4
Shoulders
Est. 53 min
8 exercises
Dumbbell Seated Side Lateral Raise
1 Set x 50 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 40 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 30 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 20 Reps
Dumbbell Seated Side Lateral Raise
1 Set x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 20 Reps
Cable Upright Row
3 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 20 Reps
Day 5
Calves & Abs
Est. 70 min
9 exercises
Barbell Standing Calf Raise
4 Sets x 20 Reps
Bodyweight Calf Raise
4 Sets x 35 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Leg Raise
4 Sets x 20 Reps
Leg Pull-In
4 Sets x 25 Reps
Plank
4 Sets
Day 6
Arms
Est. 88 min
16 exercises
Barbell Curl
1 Set x 50 Reps
Barbell Tricep Extension
1 Set x 50 Reps
Barbell Curl
1 Set x 40 Reps
Barbell Tricep Extension
1 Set x 40 Reps
Barbell Curl
1 Set x 30 Reps
Barbell Tricep Extension
1 Set x 30 Reps
Barbell Curl
1 Set x 20 Reps
Barbell Tricep Extension
1 Set x 20 Reps
Barbell Curl
1 Set x 10 Reps
Barbell Tricep Extension
1 Set x 10 Reps
Barbell Spider Curl
3 Sets x 15 Reps
Dumbbell Incline Tricep Extension
3 Sets x 15 Reps
Cable Drag Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
