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DMAN's Getting Back into Action
General
Beginner
Machine strength
Plan Details
The DMAN's Getting Back into Action routine by LugNut85 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Beginner routine that focuses on regaining leg strength and overall physique
Routine detail
Any
Legs and Core
Est. 74 min
12 exercises
Band Squat
2 Sets x 12 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 20 Reps
Machine Single-Leg Calf Press
3 Sets x 20 Reps
Stability Ball Back Extension with Hands Behind Head
4 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 12 Reps
Any
Chest, Shoulders, and Tri
Est. 55 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 4 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Any
Back and Biceps
Est. 77 min
12 exercises
Machine Lat Pulldown
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Pullover
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Any
KDawG getting jiggy with it
Est. 41 min
6 exercises
Push-Up
3 Sets x 15 Reps
Frog Sit-Up
3 Sets x 25 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Assisted Hyperextension
3 Sets x 20 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Any
Biking
Est. 62 min
1 exercise
Mountain Biking
1 Set
