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Durk's Home Fitness Workout Plan
General
Intermediate
None
Plan Details
The Durk's Home Fitness Workout Plan routine by Lute is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Durk's Home Fitness Workout Plan Durk's Home Fitness Workout Plan Durk's Home Fitness Workout Plan Durk's Home Fitness Workout Plan Durk's Home Fitness Workout Plan
Routine detail
Day 1
1A
Est. 51 min
12 exercises
Low Cable Incline Bench Chest Press
3 Sets x 15 Reps
Ab Rollout
3 Sets x 15 Reps
Incline Bench Dumbbell Upper Chest Fly
3 Sets x 15 Reps
Standing Front to Machine 2 Cable Lateral Raise (Handle, Bovenhands)
3 Sets x 15 Reps
Floor Seated Cable Row (Handle)
3 Sets x 15 Reps
Seated Straight Bench Dumbbell Arnold Shoulder Press
3 Sets x 15 Reps
Seated Bench Behind Neck 2 Cable Pull Down (Lattrekstang)
3 Sets x 15 Reps
Sit Up
3 Sets x 15 Reps
Standing 1 Cable Biceps Curl (Rope)
3 Sets x 15 Reps
Incline Bench Dumbbell Hammer Curl
3 Sets x 15 Reps
Standing Overhead Triceps 1 Cable Rope Extension
3 Sets x 15 Reps
Bench Dip Triceps Extension
3 Sets x 15 Reps
Day 2
1B
Est. 51 min
12 exercises
Flat Bench Barbell Chest Press
3 Sets x 15 Reps
Bent-Over Dumbbell Fly 90 Arm
3 Sets x 15 Reps
Standing High Cable Lower Chest Fly (Handle)
3 Sets x 15 Reps
Decline Bench Leg Raise
3 Sets x 15 Reps
Standing Wide Grip 2 Cable Push Down (Lattrekstang)
3 Sets x 15 Reps
Incline Bench Dumbbell Front Raise
3 Sets x 15 Reps
Straight Bench Low Cable Upper Back Cable Fly (Handle)
3 Sets x 15 Reps
Sit Up
3 Sets x 15 Reps
Standing Barbell Squat
3 Sets x 15 Reps
Seated Bench Concentration Biceps Curl
3 Sets x 15 Reps
Standing Barbell Calf Raise
3 Sets x 15 Reps
Flat Bench Overhead Triceps Extension (1 Dumbbell)
3 Sets x 15 Reps
Day 3
1C
Est. 52 min
12 exercises
Standing Cable Chest Press (Handle)
3 Sets x 15 Reps
Incline Bench Dumbbell Upper Chest Press
3 Sets x 15 Reps
Standing Wide Grip 2 Cable Push Down (Lattrekstang)
3 Sets x 15 Reps
Flat Bench One Arm Dumbbell Row
3 Sets x 15 Reps
Standing Back to Machine 2 Cable Shoulder Press (Handle)
3 Sets x 15 Reps
Incline Bench Dumbbell Fly
3 Sets x 15 Reps
Cable Oblique Crunch
3 Sets x 15 Reps
Incline Bench 1 Cable Crunch (Rope)
3 Sets x 15 Reps
Deep Dumbbell Squat
3 Sets x 15 Reps
Standing Triceps 1 Cable Push Down (Rope)
3 Sets x 15 Reps
Flat Bench Leg Curl
3 Sets x 15 Reps
Standing Dummbell Hammer Curl
3 Sets x 15 Reps
Day 4
2A
Est. 51 min
12 exercises
Mid Cable Incline Bench Lower Chest Press
3 Sets x 15 Reps
Ab Rollout
3 Sets x 15 Reps
Flat Bench Dummbell Chest Fly
3 Sets x 15 Reps
Standing Back to Machine 2 Cable Lateral Raise (Handle, bovenhands)
3 Sets x 15 Reps
Straight Bench Low Cable Row (Handle)
3 Sets x 15 Reps
Standing Dumbbell Shoulder Press
3 Sets x 15 Reps
Standing 1 Cable Close Grip Push Down (Straight Bar)
3 Sets x 15 Reps
Decline Bench 1 Cable Sit Up (Rope)
3 Sets x 15 Reps
Straight Bench Dummbell Hammer Curl
3 Sets x 15 Reps
Standing Close Grip EZ-Bar Bicep Curl
3 Sets x 15 Reps
Standing Triceps 1 Cable Push Down (Straight Bar)
3 Sets x 15 Reps
Incline Bench Overhead Dummbell Tricep Extension
3 Sets x 15 Reps
Day 5
2B
Est. 51 min
12 exercises
Incline Bench Barbell Upper Chest Press
3 Sets x 15 Reps
Standing Dumbbell Front Raise
3 Sets x 15 Reps
Standing Mid Cable Chest Fly
3 Sets x 15 Reps
Decline Bench Leg Raise
3 Sets x 15 Reps
Barbell Dead Lift
3 Sets x 15 Reps
Seated Straight Bench Dumbbell Arnold Shoulder Press
3 Sets x 15 Reps
Standing Wide Grip 1 Cable Push Down (Lattrekstang)
3 Sets x 15 Reps
Incline Bench 1 Cable Oblique Crunch (Rope)
3 Sets x 15 Reps
Dumbbell Alternate Lunges
3 Sets x 15 Reps
Floor Lying Straight Bar Bicep Curl
3 Sets x 15 Reps
Seated Leg Extensions
3 Sets x 15 Reps
2 Dumbbell Standing Overhead Tricep Extensions
3 Sets x 15 Reps
Day 6
2C
Est. 51 min
12 exercises
Standing Low Cable Upper Chest Press
3 Sets x 15 Reps
Flat Bench Dumbbell Chest Press
3 Sets x 15 Reps
Floor Seated 1 Cable V-Bar Pull Down
3 Sets x 15 Reps
Standing 1 Cable Close Grip Push Down (Straight Bar)
3 Sets x 15 Reps
Seated 2 Cable Shoulder Press
3 Sets x 15 Reps
Standing Dumbbell Front Raise
3 Sets x 15 Reps
Decline Bench 1 Cable Sit Up (Rope)
3 Sets x 15 Reps
Ab Rollout
3 Sets x 15 Reps
Lying Barbell Leg Press
3 Sets x 15 Reps
Flat Bench Overhead Triceps Extension (1 Dumbbell)
3 Sets x 15 Reps
Seated Barbell Calf Raise
3 Sets x 15 Reps
Standing Dummbell Curl
3 Sets x 15 Reps
Day 7
3A
Est. 51 min
12 exercises
Low Cable Incline Bench Chest Press
3 Sets x 15 Reps
Ab Rollout
3 Sets x 15 Reps
Decline Bench Dumbbell Chest Fly
3 Sets x 15 Reps
Standing Front to Machine 2 Cable Lateral Raise (Handle, Bovenhands)
3 Sets x 15 Reps
Seated Backwards Leaning 2 Cable V-Bar Row
3 Sets x 15 Reps
Standing Dumbbell Shoulder Press
3 Sets x 15 Reps
Straight Bench High Cable Lower Back Cable Fly (Handle)
3 Sets x 15 Reps
Sit Up
3 Sets x 15 Reps
Floor Lying Rope Bicep Curl
3 Sets x 15 Reps
Straight Bar Preacher Curl
3 Sets x 15 Reps
Flat Bench Overhead Triceps Extension (1 Dumbbell)
3 Sets x 15 Reps
Standing Triceps 1 Cable Push Down (Rope)
3 Sets x 15 Reps
Day 8
3B
Est. 51 min
12 exercises
Flat Bench Barbell Close Grip Chest Press
3 Sets x 15 Reps
Standing Dumbbell Lateral Hammer Raise
3 Sets x 15 Reps
Standing Low Cable Upper Chest Fly
3 Sets x 15 Reps
Decline Bench Alternating Leg Raise
3 Sets x 15 Reps
Seated 2 Cable V-Bar Pull Down
3 Sets x 15 Reps
Bent-Over Dumbbell Fly 90 Arm
3 Sets x 15 Reps
Standing 1 Cable Close Grip Push Down (Straight Bar)
3 Sets x 15 Reps
Decline Bench 1 Cable Sit Up (Rope)
3 Sets x 15 Reps
Standing Barbell Squat
3 Sets x 15 Reps
Incline Bench Dumbbell Concentration Preacher Bicep Curl
3 Sets x 15 Reps
Flat Bench Leg Curl
3 Sets x 15 Reps
Standing 2 Dumbbell Overhead Tricep Extensions
3 Sets x 15 Reps
Day 9
3C
Est. 51 min
12 exercises
Standing Cable Chest Press (Handle)
3 Sets x 15 Reps
Standing Cable Chest Press (Handle)
3 Sets x 15 Reps
Floor Seated 1 Cable V-Bar Row
3 Sets x 15 Reps
Floor Seated 1 Cable Straight Bar Pull Down
3 Sets x 15 Reps
Standing Back to Machine 2 Cable Crossover Lateral Raise (Handle, bovenhands)
3 Sets x 15 Reps
Seated Straight Bench Dumbbell Arnold Shoulder Press
3 Sets x 15 Reps
Decline Bench Leg Raise
3 Sets x 15 Reps
Ab Rollout
3 Sets x 15 Reps
Dumbbell Bench Squat
3 Sets x 15 Reps
Standing Overhead Triceps 1 Cable Straight Bar Extension
3 Sets x 15 Reps
Standing Barbell Calf Raise
3 Sets x 15 Reps
Incline Bench Dumbbell Hammer Curl
3 Sets x 15 Reps
