Dresch's SDBDO - PHASE 1 - JEFIT

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Dresch's SDBDO - PHASE 1 - JEFIT

Dresch's SDBDO - PHASE 1 banner

Dresch's SDBDO - PHASE 1

AUDIO TIP

Bulking

Beginner

Machine strength

Plan Details

The Dresch's SDBDO - PHASE 1 routine by xDresch is a 8 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Routine detail

Mon

Workout Day #2

Est. 126 min

15 exercises

Barbell Rack Pull Demonstration

Barbell Rack Pull

5 Sets x 6 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

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

Machine Seated Row Demonstration

Machine Seated Row

5 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 9 Reps

Machine Landmine Row (Reverse Grip) Demonstration

Machine Landmine Row (Reverse Grip)

4 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 15 Reps

v-grip Cable row seated Demonstration

v-grip Cable row seated

4 Sets x 8 Reps

Cable Rope Pullover (Supine) Demonstration

Cable Rope Pullover (Supine)

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

ez bar Rear delt raise Demonstration

ez bar Rear delt raise

3 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 9 Reps

Tue

Workout Day #3

Est. 103 min

12 exercises

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

5 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 8 Reps

ez bar Rear delt raise Demonstration

ez bar Rear delt raise

5 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

4 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Wed

Workout Day #4

Est. 68 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

6 Sets x 6 Reps

grip bar squat Demonstration

grip bar squat

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 9 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 9 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Thu

Workout Day #5

Est. 58 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

15° DB chest press Demonstration

15° DB chest press

4 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 10 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

4 Sets x 10 Reps

S.A. peck deck Demonstration

S.A. peck deck

3 Sets x 10 Reps

EZ bar pronated curl Demonstration

EZ bar pronated curl

3 Sets x 8 Reps

Dumbbell Spider Curl Demonstration

Dumbbell Spider Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Fri

Workout Day #6

Est. 132 min

17 exercises

Barbell Rack Pull Demonstration

Barbell Rack Pull

5 Sets x 5 Reps

Machine Seated Row Demonstration

Machine Seated Row

5 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

cable seal row Demonstration

cable seal row

4 Sets x 10 Reps

DB Seal row Demonstration

DB Seal row

4 Sets x 10 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 9 Reps

Cable High-Row Demonstration

Cable High-Row

4 Sets x 8 Reps

Cable Low row Demonstration

Cable Low row

4 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 9 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Sat

Workout Day #7

Est. 85 min

11 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 9 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Cable Upright Row Demonstration

Cable Upright Row

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 10 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 8 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 8 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

3 Sets x 8 Reps

Any

Workout Day #1

Est. 99 min

12 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 6 Reps

Barbell Incline Bench Press (Close Grip) Demonstration

Barbell Incline Bench Press (Close Grip)

4 Sets x 6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 9 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

high incline Smith press Demonstration

high incline Smith press

3 Sets x 8 Reps

Svend Press Demonstration

Svend Press

4 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

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 Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Any

Day 8

Est. 43 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 6 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Bulgarian squat Demonstration

Bulgarian squat

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps