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Jermane DL Plan July
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General
Advanced
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Plan Details
The Jermane DL Plan July routine by jermanewd is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
Weightlifting & cardio
Routine detail
Mon
Pull Day
Est. 0 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Mon
5-7km Run
Est. 0 min
1 exercise
Running
1 Set
Tue
Blaze HIIT
Est. 0 min
1 exercise
Treadmill Running
3 Sets
Tue
Push Day
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Kettlebell One-Arm Para Press
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 20 Reps
Machine Fly
4 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 20 Reps
Wed
Swim Day
Est. 0 min
1 exercise
Swimming
1 Set
Thu
Yoga
Est. 0 min
1 exercise
Yoga
3 Sets
Thu
Leg Day
Est. 0 min
6 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 40 Reps
Machine Hamstring Curl
3 Sets x 12 Reps
Fri
Upper & Core Day
Est. 0 min
8 exercises
Hanging Leg Raise
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
EZ Bar French Press (Reverse Grip)
4 Sets x 10 Reps
