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Dickson Fam Strength and Race Training
Sport
Advanced
Machine strength
Plan Details
The Dickson Fam Strength and Race Training routine by Ty82 is a 6 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
Back & Triceps 1 Mile
Est. 41 min
6 exercises
Machine Lat Pulldown
3 Sets x 16 Reps
T Bar Row
3 Sets x 16 Reps
Machine Seated Row
3 Sets x 16 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 16 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 16 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 16 Reps
Tue
Delts & Traps 1 Mie
Est. 40 min
6 exercises
Dumbbell Reverse Fly
3 Sets x 16 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 16 Reps
Machine Shoulder Press
3 Sets x 16 Reps
Dumbbell Shoulder Shrug
3 Sets x 16 Reps
Dumbbell Upright Row
3 Sets x 16 Reps
Machine Calf Raise
3 Sets x 16 Reps
Wed
Arms 1 Mile
Est. 44 min
6 exercises
Machine Ab Crunch
2 Sets x 50 Reps
Cable One-Arm High Curl
3 Sets x 16 Reps
Dumbbell Seated Hammer Curl
3 Sets x 16 Reps
Dumbbell Seated Tricep Press
3 Sets x 16 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 16 Reps
Machine Calf Press
3 Sets x 16 Reps
Thu
Chest & Traps 1 Mile
Est. 40 min
6 exercises
Plank
3 Sets
Barbell Incline Bench Press
3 Sets x 16 Reps
Dumbbell Incline Bench Press
3 Sets x 16 Reps
Cable Cross-Over
3 Sets x 16 Reps
Cable Rope Face Pull
3 Sets x 16 Reps
Machine Reverse Fly
3 Sets x 16 Reps
Fri
Back & Delts 1 Mile
Est. 40 min
6 exercises
Sit-Up
3 Sets x 16 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 16 Reps
Cable Seated Row
3 Sets x 16 Reps
Dumbbell Lateral Raise
3 Sets x 16 Reps
Dumbbell Seated Shoulder Press
3 Sets x 16 Reps
Hack Single-Leg Calf Raise
3 Sets x 16 Reps
Sun
Chest & Biceps 1 Mile
Est. 42 min
6 exercises
Dip
3 Sets x 16 Reps
Machine Incline Chest Press
3 Sets x 16 Reps
Push-Up
3 Sets x 16 Reps
EZ Bar Curl
3 Sets x 16 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 16 Reps
Cable Rope Hammer Curl
3 Sets x 16 Reps
