Demigorgoned 2017 - JEFIT

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Demigorgoned 2017 - JEFIT

Demigorgoned 2017 banner

Demigorgoned 2017

Sport

Advanced

Machine strength

Plan Details

The Demigorgoned 2017 routine by gbaldeck is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.

Powerlifting and Bodybuilding hybrid program for both cutting and bulking.

Routine detail

Day 1

Back and Abs

Est. 68 min

7 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Machine High Row Demonstration

Machine High Row

4 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 25 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 20 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 20 Reps

Day 2

Chest and Calves

Est. 55 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Seated Cable Fly Demonstration

Seated Cable Fly

4 Sets x 12 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Calf Press Machine Demonstration

Calf Press Machine

4 Sets x 20 Reps

Day 3

Legs

Est. 54 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

4 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Day 4

Arms

Est. 44 min

6 exercises

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

EZ Bar Preacher Curl Demonstration

EZ Bar Preacher Curl

4 Sets x 15 Reps

EZ Bar Skull Crusher Demonstration

EZ Bar Skull Crusher

4 Sets x 15 Reps

Day 5

Shoulders

Est. 64 min

6 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell One-Arm Incline Lateral Raise Demonstration

Dumbbell One-Arm Incline Lateral Raise

4 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 15 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 20 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 20 Reps

Day 9

Arms - Copperpoint

Est. 35 min

6 exercises

Cable Standing Curl - CP Demonstration

Cable Standing Curl - CP

4 Sets x 8 Reps

Cable Triceps Pushdown - CP Demonstration

Cable Triceps Pushdown - CP

4 Sets x 8 Reps

Dumbbell Alternate Bicep Curl - CP Demonstration

Dumbbell Alternate Bicep Curl - CP

4 Sets x 12 Reps

Cable Rope Triceps Pushdown - CP Demonstration

Cable Rope Triceps Pushdown - CP

4 Sets x 12 Reps

Cable Rope Hammer Curls - CP Demonstration

Cable Rope Hammer Curls - CP

4 Sets x 15 Reps

Dumbbell Tricep Kickback - CP Demonstration

Dumbbell Tricep Kickback - CP

4 Sets x 15 Reps

Day 10

Shoulders - Copperpoint

Est. 36 min

4 exercises

Cable Up Right Row - CP Demonstration

Cable Up Right Row - CP

4 Sets x 12 Reps

Cable Lateral Raise - CP Demonstration

Cable Lateral Raise - CP

4 Sets x 12 Reps

Dumbbell One-Arm Incline Lateral Raise Demonstration

Dumbbell One-Arm Incline Lateral Raise

4 Sets x 12 Reps

Cable Rope Rear Delt Row - CP Demonstration

Cable Rope Rear Delt Row - CP

4 Sets x 12 Reps