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Davis diley workout
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General
Beginner
Machine strength
Plan Details
The Davis diley workout routine by Nilansh is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Leg 2
Est. 0 min
12 exercises
Smith Machine Bulgarian Split Squat
3 Sets x 7 Reps
Barbell stiff leg dead lift standing on a plate
3 Sets x 7 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Machine Seated Leg Curl
1 Set x 7 Reps
Machine Seated Leg Curl
1 Set
Machine Leg Extension
2 Sets x 5 Reps
Sissy Squat
2 Sets
Sissy squat straight back
2 Sets
Machine Seated Calf Raise
4 Sets x 7 Reps
Machine Ab Crunch
3 Sets x 7 Reps
Machine Ab Crunch
1 Set x 7 Reps
Machine Ab Crunch
1 Set
Tue
Push 1
Est. 0 min
7 exercises
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 6 Reps
Cable press
3 Sets x 10 Reps
Tricep press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dual rope over head seated tricep extension
3 Sets x 10 Reps
One arm tricep extension no handle
3 Sets x 10 Reps
Wed
Pull 1
Est. 0 min
9 exercises
One arm row
3 Sets x 8 Reps
One arm row bent over
3 Sets x 8 Reps
Dumbbell row hammer grip with pause on the top 1s
3 Sets x 8 Reps
Rear delt row 45 degree angle for holding pause for 1s
3 Sets x 12 Reps
Reverse crossovers
3 Sets x 12 Reps
Cable seated shrug with neutral grip
3 Sets x 12 Reps
plate curl
2 Sets x 8 Reps
Plate curl half of the first set and max reps
2 Sets
Dumbbell Incline Curl
3 Sets x 8 Reps
Thu
Leg 1
Est. 0 min
5 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 7 Reps
Sissy Squat
3 Sets
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Fri
Other
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Deltoid raise cable, foot and forearm are touching the machine
3 Sets x 8 Reps
Deltoid raise, arm length away
3 Sets
Tbar row shrugs pause at top for 1s
3 Sets x 8 Reps
Decline bench Abb crunch
4 Sets
Knee tuck
4 Sets
Cable standing wrist curl hold for 1s
3 Sets x 12 Reps
Cable reverse curl standing
3 Sets x 12 Reps
Sat
Push 2
Est. 0 min
6 exercises
Smith Machine Incline Bench Press
3 Sets x 7 Reps
Machine chest press one arm
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Both arms cable tricep extension
3 Sets x 10 Reps
Sun
Pull 2
Est. 0 min
9 exercises
Rear delt row 45 degree angle for holding pause for 1s
3 Sets x 8 Reps
Dumbbell shrug on bench
3 Sets x 8 Reps
30 degree inverted lat pull down
3 Sets x 8 Reps
Machine row with arms at side, pause for 1 second release for 2 seconds
3 Sets x 8 Reps
Bent over pullover
3 Sets x 8 Reps
Cable one arm reverse fly
3 Sets x 8 Reps
Cable reverse fly with bend
3 Sets x 4 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cross body hammer curls one arm at a time
3 Sets x 8 Reps
