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T Nation Best Damn Workout for Natural Lifters
General
Advanced
Machine strength
Plan Details
The T Nation Best Damn Workout for Natural Lifters routine by angelamcp is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Final set will be a 6-8-10 drop set
Routine detail
Mon
A1
Est. 30 min
4 exercises
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Assisted Pull-Up
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
6 Sets x 8 Reps
EZ Bar Curl
3 Sets x 6 Reps
Tue
B1
Est. 25 min
4 exercises
Barbell Front Squat
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Wed
A2
Est. 24 min
4 exercises
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Thu
B2
Est. 24 min
4 exercises
Machine Leg Extension
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Machine Assisted Dip
3 Sets x 6 Reps
Fri
A3
Est. 25 min
4 exercises
Reverse Hyper (Flat Bench)
3 Sets x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Sat
B3
Est. 29 min
4 exercises
Machine Leg Press
3 Sets x 6 Reps
Dumbbell Press (Close Grip)
5 Sets x 6 Reps
Dumbbell front raise on incline bench
3 Sets x 6 Reps
Cable Shoulder Extension
5 Sets x 6 Reps
