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Dream body
General
Advanced
Machine strength
Plan Details
The Dream body routine by damnnassir2 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest/triceps/abs
Est. 88 min
10 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Tue
back/biceps/side abs
Est. 96 min
13 exercises
Pull-Up
4 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Back Extension (Prone)
4 Sets
Barbell Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Oblique Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Wed
Shoulder/forarms
Est. 63 min
8 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 10 Reps
Fri
legs
Est. 39 min
4 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Sat
Back/Chest
Est. 82 min
9 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
