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Danny's custom 1
Bulking
Intermediate
Machine strength
Plan Details
The Danny's custom 1 routine by SimpleDanny is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 days workout hyper trophy + strength program
Routine detail
Mon
Back + Tricep + Abs
Est. 76 min
9 exercises
Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Tue
Legs + Abs
Est. 61 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
2 Sets x 10 Reps
Plank
2 Sets
Thu
Chest + shoulder + abs
Est. 71 min
9 exercises
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Crunch
2 Sets x 10 Reps
Plank
2 Sets
Dip
2 Sets x 15 Reps
Fri
Legs + lower back + bicep
Est. 67 min
8 exercises
Machine Leg Press
3 Sets x 10 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 6 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
