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De Lange Way
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The De Lange Way routine by Dodzter is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Functional Body Building
Routine detail
Any
Day 2 - Quads, Hamstrings, Calf
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Any
Day 3 - Back, Biceps, Core
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Plank
4 Sets
Leg Raise
4 Sets x 15 Reps
Seated Leg Tuck
4 Sets x 15 Reps
Any
Day 1 - Chest, Shoulders, Triceps
Est. 0 min
11 exercises
Machine Incline Chest Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Any
Day 4 - Active Recovery
Est. 0 min
1 exercise
Walking
1 Set
