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Mountain Dog Routines
General
Beginner
Machine strength
Plan Details
The Mountain Dog Routines routine by Doceroc is a 19 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Glass Meadows Blast
Est. 67 min
6 exercises
Smith Machine Bench Press
4 Sets x 50,8,8,8 Reps
Guillotine Incline Bench
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dip
3 Sets x 50 Reps
Dumbbell Fly
3 Sets x 8 Reps
Incline Dumbbell Hex Press
3 Sets x 8 Reps
Mon
Mountain Dog Chest Superset
Est. 43 min
6 exercises
Cable Cross-Over
3 Sets x 10 Reps
Dip
3 Sets x 50 Reps
Dumbbell Fly
3 Sets x 8 Reps
Incline Dumbbell Hex Press
3 Sets x 8 Reps
Pronated Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Tue
MD Insane Leg Workout FAIL
Est. 52 min
11 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
DB Split Squat
1 Set x 16 Reps
DB Split Squat
2 Sets x 24 Reps
Perfect Squat
2 Sets x 8 Reps
Perfect Squat
1 Set x 24 Reps
Tue
Mountain Dog Legs
Est. 60 min
6 exercises
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Side Split Squat
3 Sets x 16 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Tue
Epic Leg Workout
Est. 46 min
6 exercises
Machine Leg Extension
3 Sets x 20 Reps
Barbell Squat
4 Sets x 4 Reps
Rocket Jump
4 Sets x 4 Reps
Dumbbell Reverse Lunge
2 Sets x 24 Reps
Kettlebell Goblet Squat
2 Sets x 24 Reps
Back Hyperextension
2 Sets x 10 Reps
Wed
Big Arms Guarantee Biceps
Est. 52 min
7 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 16 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 16 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
Dumbbell Incline Hammer Curl
1 Set x 12 Reps
Barbell Spider Curl
3 Sets x 22 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 25 Reps
Wed
15 Minute Triceps
Est. 26 min
5 exercises
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Tricep Kickback
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Wed
Mountain Dog Arm Superset
Est. 45 min
10 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
2 Sets x 15 Reps
Dumbbell Incline Bench Press (Hammer Grip)
2 Sets x 10 Reps
Dumbbell Incline Shoulder Raise
2 Sets x 12 Reps
Dumbbell Spider Curl
2 Sets x 12 Reps
Wed
200 Rep Bicep
Est. 40 min
4 exercises
Dumbbell Seated Bicep Curl
2 Sets x 25 Reps
Barbell Spider Curl
2 Sets x 25 Reps
Dumbbell Incline Hammer Curl
2 Sets x 25 Reps
Barbell Drag Curl
2 Sets x 25 Reps
Wed
200 Rep Tricep
Est. 30 min
4 exercises
Cable Tricep Pushdown (Rope)
2 Sets x 25 Reps
Crucifix Extensions
2 Sets x 25 Reps
Dumbbell Incline Tricep Extension
2 Sets x 25 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 25 Reps
Thu
Olympian Back
Est. 57 min
6 exercises
Machine Seated Row
2 Sets x 15 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Incline Bench Row
4 Sets x 16 Reps
Machine Inverted Row
4 Sets x 50 Reps
Dumbbell Deadlift
4 Sets x 4 Reps
Cable Pullover (Supine)
3 Sets x 12 Reps
Thu
Perfect Old School Back
Est. 36 min
5 exercises
Barbell One-Arm Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dual Lat Pulldown with Vinyl Handles
3 Sets x 8 Reps
DB Stiff Leg To Shrug
3 Sets x 8 Reps
Fri
Up and Down Shoulders
Est. 52 min
5 exercises
Dumbbell Rear Delt Row
3 Sets x 30 Reps
Smith Machine Shoulder Press
5 Sets x 5 Reps
DB Lateral Partials
3 Sets x 30 Reps
Dumbbell Lateral Raise
3 Sets x 30 Reps
Cable Front Raise
3 Sets x 20 Reps
Fri
Perfect Shoulder
Est. 44 min
4 exercises
Machine Reverse Fly
4 Sets x 25 Reps
Dumbbell Lateral Raise
4 Sets x 25 Reps
Lying Cable Laterals
3 Sets x 12 Reps
Smith Machine Incline Shoulder Raise
3 Sets x 10 Reps
Fri
Ultra high Rep Shoulders
Est. 42 min
4 exercises
DB Lateral Partials
3 Sets x 30 Reps
Dumbbell Rear Delt Row
3 Sets x 30 Reps
Smith Machine Shoulder Press
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Sat
MD Hams
Est. 47 min
7 exercises
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 12 Reps
Machine Leg Curl (Prone)
1 Set x 16 Reps
Machine Leg Curl (Prone)
1 Set x 25 Reps
Machine Leg Curl (Prone)
1 Set x 25 Reps
Bodyweight Side Lunge
3 Sets x 16 Reps
Kettlebell Goblet Squat
2 Sets x 25 Reps
Sun
MD KINDA TRAPZ
Est. 31 min
5 exercises
Shrug Two Pause
3 Sets x 12 Reps
Seated Cable Long Bar Trap Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Dual handle Cable Lat Pulldown
3 Sets x 8 Reps
Any
MD ABZ
Est. 52 min
4 exercises
Decline Bench Leg Raise
3 Sets x 50 Reps
Decline Reverse Crunch
3 Sets x 50 Reps
Cocoon Crunches
3 Sets x 20 Reps
Lat Pulldown Vacuum
3 Sets x 50 Reps
Any
Ab VCUT
Est. 19 min
4 exercises
Cocoon Crunches
3 Sets x 20 Reps
Air Walks
3 Sets
Frog Crunch
3 Sets
McGill Curl ups
1 Set
