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DarKris
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The DarKris routine by tjbvrbt is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Gyrmi
Routine detail
Mon
Workout 1
Est. 0 min
8 exercises
Dumbbell Hamstring Curl
3 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Tue
Workout 2
Est. 0 min
7 exercises
Leverage Shoulder Press
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Thu
Workout 3
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Fri
Workout 4
Est. 0 min
7 exercises
Machine Assisted Dip
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Any
Home Workout
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
