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end of the year
General
Advanced
Body
Plan Details
The end of the year routine by DewayneFulkerson is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
full1
Est. 82 min
10 exercises
Air Bike
1 Set x 30 Reps
Bridge
1 Set
Barbell Bench Press
10 Sets x 3 Reps
Pull-Up
6 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Standing Calf Raise
5 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 15 Reps
Dip
2 Sets x 8 Reps
Push-Up
1 Set x 230 Reps
Day 2
full2
Est. 92 min
10 exercises
Dumbbell Hammer Curl
1 Set x 30 Reps
Cable Shoulder Extension
1 Set x 30 Reps
Hanging Leg Raise
10 Sets x 3 Reps
Glute Kickback (Kneeling)
10 Sets x 8 Reps
Barbell Incline Bench Press
6 Sets x 5 Reps
Barbell Deadlift
5 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 15 Reps
Push-Up
1 Set x 150 Reps
Day 3
full3
Est. 91 min
10 exercises
Barbell Lunge
2 Sets x 15 Reps
Bodyweight Calf Raise
2 Sets x 15 Reps
Push-Up
1 Set x 160 Reps
EZ Bar Curl
10 Sets x 3 Reps
EZ Bar Tricep Extension
10 Sets x 3 Reps
Crunch
6 Sets x 5 Reps
Flutter Kick
6 Sets x 5 Reps
Machine Fly
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
1 Set x 30 Reps
Day 4
full4
Est. 87 min
10 exercises
Machine Leg Extension
1 Set x 30 Reps
Barbell Seated Calf Raise
1 Set x 30 Reps
Dumbbell One-Arm Front Raise
10 Sets x 3 Reps
Barbell Preacher Curl
6 Sets x 5 Reps
Bench Dip
6 Sets x 5 Reps
Plank
5 Sets
Knee Across the Body
5 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
Push-Up
1 Set x 170 Reps
Day 5
full5
Est. 96 min
10 exercises
Barbell Bent-Over Row (Reverse Grip)
1 Set x 30 Reps
Dumbbell Lunge
10 Sets x 3 Reps
Single-Leg Calf Raise
10 Sets x 3 Reps
Cable Rope Face Pull
6 Sets x 5 Reps
Dumbbell Concentration Curl
5 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 6 Reps
Reverse Crunch
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Machine Bench Press
2 Sets x 15 Reps
Push-Up
1 Set x 200 Reps
Day 6
full 6
Est. 90 min
10 exercises
Barbell Reverse Bench Press (Wide Grip)
1 Set x 30 Reps
Machine Seated Row
10 Sets x 3 Reps
Barbell Front Squat
6 Sets x 5 Reps
Ankle Circles
6 Sets x 5 Reps
Barbell Upright Row
5 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Side Bend
2 Sets x 15 Reps
Single-Leg Glute Bridge
2 Sets x 15 Reps
Push-Up
1 Set x 220 Reps
Day 8
cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
