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Jermane DL Training Plan (September2024)
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General
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Plan Details
The Jermane DL Training Plan (September2024) routine by jermanewd is a 10 day workout plan. It is an advanced level plan to achieve general fitness goals.
Weightlifting & cardio
Routine detail
Mon
Leg Day
Est. 0 min
10 exercises
Treadmill Running
1 Set
Dumbbell Walking Lunge
1 Set x 20 Reps
Machine Leg Press (Wide Stance)
1 Set x 10 Reps
Machine Leg Press (Narrow Stance)
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 40 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
8 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell 3 Way Shoulder Raise
3 Sets x 20 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 20 Reps
Sled Push
1 Set x 5 Reps
Wed
Swim Day
Est. 0 min
1 exercise
Swimming
1 Set
Thu
Yoga
Est. 0 min
1 exercise
Yoga
3 Sets
Thu
Pull Day
Est. 0 min
10 exercises
Treadmill Running
1 Set
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 10 Reps
Kettlebell Sumo High Pull
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Indoor Cycling
6 Sets
Fri
Full Body Day (Core/Legs/Shoulders)
Est. 0 min
12 exercises
Treadmill Running
1 Set
Push-Up
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Fri
New Full Body
Est. 0 min
12 exercises
Burpee
3 Sets x 10 Reps
Barbell Clean and Jerk
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Weighted Tricep Dip
2 Sets x 10 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Weighted Tricep Dip
1 Set x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Kettlebell One-Arm Para Press
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Sit-Up
3 Sets x 15 Reps
Box Jumps
3 Sets x 5 Reps
Step Machine
1 Set
Any
EXTRA GAINS Full Body
Est. 0 min
8 exercises
Monkey Bar
2 Sets x 8 Reps
Kettlebell Sumo High Pull
3 Sets x 10 Reps
Clean and Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 20 Reps
Cable Mid Chest Crossover
3 Sets x 20 Reps
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Treadmill Running
10 Sets
