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Jermane DL Plan August
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General
Advanced
None
Plan Details
The Jermane DL Plan August routine by jermanewd is a 9 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
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 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
Indoor Cycling
6 Sets
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
8 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
Cable Rope High Pulley Tricep Extension
3 Sets x 20 Reps
Plank
3 Sets
Machine Fly
3 Sets x 12 Reps
Battle Ropes
7 Sets
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
7 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Deadlift
3 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
Step Machine
1 Set
Fri
Upper & Core Day
Est. 0 min
8 exercises
Hanging Leg Raise
4 Sets x 10 Reps
Push-Up
4 Sets x 20 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Any
EXTRA GAINS Full Body
Est. 0 min
9 exercises
Monkey Bar
2 Sets x 8 Reps
Clean and Press
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Press (Narrow Stance)
1 Set x 10 Reps
Machine Leg Press (Wide Stance)
1 Set x 10 Reps
Cable Seated Row
3 Sets x 20 Reps
Cable Mid Chest Crossover
3 Sets x 20 Reps
Treadmill Running
10 Sets
