Loading...
DFN FIRST MONTH
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The DFN FIRST MONTH routine by zrbthyd is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
BACK AND CALVES
Est. 0 min
8 exercises
Back Hyperextension
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
STANDING DUMBBELL CALF RAISE
3 Sets x 8 Reps
Tue
HAMSTRING AND BICEPS
Est. 0 min
8 exercises
Barbell Good Morning
5 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
STANDING ONE-ARM DUMBBELL CURL OVER INCLINE BENCH
3 Sets x 8 Reps
Wed
QUADS GLUTES TRAPS
Est. 0 min
12 exercises
Machine Leg Press (Narrow Stance)
5 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Glute Kickback (Kneeling)
5 Sets x 8 Reps
Single-Leg Glute Bridge
4 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell Shrug (Stability Ball)
5 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Sat
SHOULDER AND ABS
Est. 0 min
8 exercises
Machine Shoulder Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
BENT OVER DUMBBELL REAR DELT RAISE WITH HEAD ON BENCH
3 Sets x 8 Reps
Tuck Crunch
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
Sun
CHEST AND TRICEPS
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Barbell Rear Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
