Loading...
The Marcus White Dynamite Workout
General
Intermediate
Machine strength
Plan Details
The The Marcus White Dynamite Workout routine by TerryOdom is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Legs
Est. 92 min
10 exercises
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Plank
3 Sets
Landmine 180's
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Air Bike
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 2
Back & Bi's
Est. 78 min
8 exercises
Barbell Row
3 Sets x 12 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Pin-Off Good Morning
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Cable Dual Overhead Curl
2 Sets x 10 Reps
Elliptical Training
1 Set
Day 3
Plyometrics -or- CrossFit
Est. 54 min
6 exercises
Rocket Jump
1 Set
Medicine Ball Two-Arm Overhead Throw
1 Set
Medicine Ball Overhead Throw
1 Set
Medicine Ball Catch and Throw
1 Set
Long Jump
1 Set
Elliptical Training
1 Set
Day 4
Shoulders
Est. 74 min
8 exercises
Barbell Military Press
2 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
One Arm Barbell Lift (with Landmine)
3 Sets x 8 Reps
Car Drivers
2 Sets x 10 Reps
Cable External Rotation
3 Sets x 12 Reps
Barbell Shrug
1 Set
Elliptical Training
1 Set
Day 5
Chest & Tri's
Est. 93 min
10 exercises
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Weighted Drop Push-Up
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Elliptical Training
1 Set
