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Dan's Routine
General
Advanced
Barbell
Plan Details
The Dan's Routine routine is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Wed
Legs
Est. 71 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Seated Calf Raise
5 Sets x 20 Reps
Bodyweight Calf Raise
5 Sets x 20 Reps
Thu
Back and Chest
Est. 83 min
7 exercises
Unilateral Rotating Grip Pulldown
4 Sets x 15 Reps
Barbell Deadlift
5 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Meadow Row
4 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Smith Machine Decline Bench Press
5 Sets x 10 Reps
Dumbbell Fly
4 Sets x 15 Reps
Fri
Shoulders
Est. 72 min
8 exercises
Dumbbell Lateral Raise
4 Sets x 15 Reps
Smith Machine Shoulder Press
5 Sets x 10 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
4 Sets x 15 Reps
Dumbbell Alternating Front Raise
2 Sets x 15 Reps
Dumbbell Alternating Front Hammer Raise
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Barbell Behind the Back Shrug
4 Sets x 15 Reps
Incline Bench Shrug
4 Sets x 15 Reps
Sat
Arms
Est. 75 min
10 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Kneeling reverse grip pulldown
3 Sets x 15 Reps
Kneeling close grip pressdown
3 Sets x 15 Reps
Kneeling overhead cable extension
3 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Lying Wide Grip Cable curl
3 Sets x 15 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 15 Reps
Lying reverse grip cable curl
3 Sets x 15 Reps
Sun
Abs
Est. 62 min
20 exercises
Spell Caster
1 Set x 15 Reps
Stomach Vacuum
1 Set
Spell Caster
1 Set x 15 Reps
Stomach Vacuum
1 Set
Spell Caster
1 Set x 15 Reps
Stomach Vacuum
1 Set
Cable Kneeling Crunch (Rope)
1 Set x 15 Reps
Stomach Vacuum
1 Set
Cable Kneeling Crunch (Rope)
1 Set x 15 Reps
Stomach Vacuum
1 Set
Cable Kneeling Crunch (Rope)
1 Set x 15 Reps
Stomach Vacuum
1 Set
Dragon Flag
1 Set x 15 Reps
Stomach Vacuum
1 Set
Dragon Flag
1 Set x 15 Reps
Stomach Vacuum
1 Set
Dragon Flag
1 Set x 15 Reps
Stomach Vacuum
1 Set
Barbell Press Sit-Up
3 Sets x 15 Reps
Barbell Seated Twist
3 Sets x 15 Reps
Any
Cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
