DLB Daily - JEFIT

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DLB Daily - JEFIT

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DLB Daily

AUTOPLAYAUDIO TIP

General

Advanced

Machine strength

Plan Details

The DLB Daily routine by SCMallin is a 10 day workout plan. It is an advanced level plan to achieve general fitness goals.

DLB Daily

Routine detail

Mon

Chest

Est. 90 min

12 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 6 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12,10,8,6 Reps

Dumbbell Seated Front Raise Demonstration

Dumbbell Seated Front Raise

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

9 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Tue

Back 2

Est. 106 min

12 exercises

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 30 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12,10,8,8 Reps

Cable V-Bar Row Demonstration

Cable V-Bar Row

4 Sets x 10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

5 Sets x 12,10,8,6,10 Reps

Cable Seated Row Demonstration

Cable Seated Row

6 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

5 Sets x 12,10,8,6,10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

4 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 12,10,8,8 Reps

Cable One-Arm Row Demonstration

Cable One-Arm Row

4 Sets x 10 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

4 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 8 Reps

Tue

Back

Est. 93 min

12 exercises

Pull-Up Demonstration

Pull-Up

5 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Cable V-Bar Row Demonstration

Cable V-Bar Row

4 Sets x 10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

6 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12,10,8,6 Reps

Dumbbell One-Arm Seated Curl Demonstration

Dumbbell One-Arm Seated Curl

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

6 Sets x 10 Reps

Wed

Shoulders

Est. 87 min

14 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10,8,6,6 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Band Lateral Raise Demonstration

Band Lateral Raise

4 Sets x 20 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 12,10,8,8 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

3 Sets x 10 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

4 Sets x 12,10,8,6 Reps

Barbell One-Arm Row Demonstration

Barbell One-Arm Row

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 15 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 12 Reps

Air Bike Demonstration

Air Bike

3 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Wed

HIIT

Est. 19 min

8 exercises

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

4 Sets x 10 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 10 Reps

Commandos Demonstration

Commandos

4 Sets x 10 Reps

Mountain Climber Demonstration

Mountain Climber

4 Sets x 10 Reps

Push-Up Demonstration

Push-Up

4 Sets x 10 Reps

Burpee Demonstration

Burpee

4 Sets x 10 Reps

Split Jump Demonstration

Split Jump

4 Sets x 10 Reps

Wall Sit Demonstration

Wall Sit

4 Sets

Thu

Glutes & Hammies

Est. 61 min

6 exercises

Hip Thrust Machine Demonstration

Hip Thrust Machine

4 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 10 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

6 Sets x 12,10,8,8,8,8 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

3 Sets x 15 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

4 Sets x 40 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Fri

Guns? & Guts

Est. 83 min

12 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

5 Sets x 12 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 12 Reps

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

7 Sets x 15 Reps

Sun

Legs

Est. 72 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

8 Sets x 6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

8 Sets x 12 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

4 Sets x 15 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

4 Sets x 20 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 20,15,12,12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 20 Reps

Any

30 day abs

Est. 48 min

9 exercises

Air Bike Demonstration

Air Bike

4 Sets x 20 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 20 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets x 20 Reps

Shoulder Taps Demonstration

Shoulder Taps

3 Sets x 8 Reps

Leg Raise with Hip Thrust Demonstration

Leg Raise with Hip Thrust

3 Sets x 10 Reps

Toe Touches Demonstration

Toe Touches

3 Sets x 10 Reps

Frog Sit-Up Demonstration

Frog Sit-Up

3 Sets x 10 Reps

Seated Bench Leg Pull-In Demonstration

Seated Bench Leg Pull-In

4 Sets x 10 Reps

Scissor Kick Demonstration

Scissor Kick

4 Sets x 30 Reps

Any

arms and abs

Est. 162 min

12 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10,8,6,6 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 21 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

5 Sets x 20 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 20 Reps

Rowing Demonstration

Rowing

5 Sets

Toe Touches Demonstration

Toe Touches

5 Sets x 50,40,30,20,10 Reps

Running Demonstration

Running

1 Set