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Mike's Daily Death
Sport
Intermediate
Dumbbell
Plan Details
The Mike's Daily Death routine by vedubman is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This is a football training routine that is designed to help those increase their strength, power, etc.. to help you with your success on the football field. During this workout, you will target each muscle group twice a week with a cardio day in between your lifting days. The way that this routine is set up is that you have Monday and Tuesday as strength training workout days, followed by Wednesday performing Cardio (15 minutes running, followed by 5 minutes of walking, then 15 minutes and finally a walking cool-down for 5 minutes). After your cardio workout you will follow it on Thursday and Friday by performing the same exercises from the earlier workout days. For those performing this workout, it is designed for power and strength on the football field so the main focus is low reps, high weights and giving yourself enough rest time to allow your muscles to recuperate and grow.
Routine detail
Mon
Back, Biceps and Legs
Est. 126 min
14 exercises
Elliptical Training
1 Set
Barbell Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Tue
Chest, Triceps and Abs
Est. 124 min
14 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Wed
Rest Day
Est. 0 min
0 exercises
This day is empty
Thu
Back, Biceps and Legs
Est. 134 min
15 exercises
Elliptical Training
1 Set
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Fri
Chest, Triceps and Abs
Est. 137 min
16 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Plank
3 Sets
Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Treadmill Running
1 Set
Sat
Cardio
Est. 119 min
9 exercises
Air Bike
3 Sets x 15 Reps
Quadricep Stretch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Iron Cross Stretch
3 Sets x 15 Reps
Knee Across the Body
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
Bridge
3 Sets
Rotational Crunch
3 Sets x 15 Reps
Treadmill Running
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
