Dan's Strength Workout

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Dan's Strength Workout - JEFIT

Dan's Strength Workout

Bulking

Advanced

Dumbbell

Plan Details

The Dan's Strength Workout routine is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Pyramid your sets, start with a lighter weight and then add 10 - 20% to the bar or DB, aim for the same number of reps as the last set but fail 1-2 reps earlier. 75 seconds between sets for a complete rest. Tempo is 2-1-1 reps per set 8 - 6 - 4 - 4

Routine detail

Day 1

Chest

Est. 39 min

20 exercises

Barbell Bench Press

1 Set x 8 Reps

Dumbbell Incline Bench Press

1 Set x 8 Reps

Cable Mid Chest Crossover

1 Set x 8 Reps

Cable Cross-Over

1 Set x 8 Reps

Isometric Chest Press

1 Set x 8 Reps

Barbell Bench Press

1 Set x 6 Reps

Dumbbell Incline Bench Press

1 Set x 6 Reps

Cable Mid Chest Crossover

1 Set x 6 Reps

Cable Cross-Over

1 Set x 6 Reps

Isometric Chest Press

1 Set x 6 Reps

Barbell Bench Press

1 Set x 4 Reps

Dumbbell Incline Bench Press

1 Set x 4 Reps

Cable Mid Chest Crossover

1 Set x 4 Reps

Cable Cross-Over

1 Set x 4 Reps

Isometric Chest Press

1 Set x 4 Reps

Barbell Bench Press

1 Set x 4 Reps

Dumbbell Incline Bench Press

1 Set x 4 Reps

Cable Mid Chest Crossover

1 Set x 4 Reps

Cable Cross-Over

1 Set x 4 Reps

Isometric Chest Press

1 Set x 4 Reps

Day 2

Back

Est. 31 min

16 exercises

Cable Front Lat Pulldown (Close Grip)

1 Set x 8 Reps

Dumbbell Bent-Over Row

1 Set x 8 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 8 Reps

T Bar Row

1 Set x 8 Reps

Cable Front Lat Pulldown (Close Grip)

1 Set x 6 Reps

Dumbbell Bent-Over Row

1 Set x 6 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 6 Reps

T Bar Row

1 Set x 6 Reps

Cable Front Lat Pulldown (Close Grip)

1 Set x 4 Reps

Dumbbell Bent-Over Row

1 Set x 4 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 4 Reps

T Bar Row

1 Set x 4 Reps

Cable Front Lat Pulldown (Close Grip)

1 Set x 4 Reps

Dumbbell Bent-Over Row

1 Set x 4 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 4 Reps

T Bar Row

1 Set x 4 Reps

Day 3

Legs

Est. 47 min

24 exercises

Barbell Deep Squat

1 Set x 8 Reps

Dumbbell Walking Lunge

1 Set x 8 Reps

Barbell Stiff-Leg Deadlift

1 Set x 8 Reps

Machine Leg Extension

1 Set x 8 Reps

Machine Seated Calf Raise

1 Set x 8 Reps

Machine Calf Raise

1 Set x 8 Reps

Barbell Deep Squat

1 Set x 6 Reps

Dumbbell Walking Lunge

1 Set x 6 Reps

Barbell Stiff-Leg Deadlift

1 Set x 6 Reps

Machine Leg Extension

1 Set x 6 Reps

Machine Seated Calf Raise

1 Set x 6 Reps

Machine Calf Raise

1 Set x 6 Reps

Barbell Deep Squat

1 Set x 4 Reps

Dumbbell Walking Lunge

1 Set x 4 Reps

Barbell Stiff-Leg Deadlift

1 Set x 4 Reps

Machine Leg Extension

1 Set x 4 Reps

Machine Seated Calf Raise

1 Set x 4 Reps

Machine Calf Raise

1 Set x 4 Reps

Barbell Deep Squat

1 Set x 4 Reps

Dumbbell Walking Lunge

1 Set x 4 Reps

Barbell Stiff-Leg Deadlift

1 Set x 4 Reps

Machine Leg Extension

1 Set x 4 Reps

Machine Seated Calf Raise

1 Set x 4 Reps

Machine Calf Raise

1 Set x 4 Reps

Day 4

Shoulders

Est. 72 min

20 exercises

Dumbbell Seated Shoulder Press

13 Sets x 8 Reps

Dumbbell Lateral Raise

13 Sets x 8 Reps

Dumbbell Reverse Fly

13 Sets x 8 Reps

Dumbbell One-Arm Front Raise

13 Sets x 8 Reps

Dumbbell Shoulder Shrug

1 Set x 8 Reps

Dumbbell Seated Shoulder Press

1 Set x 6 Reps

Dumbbell Lateral Raise

1 Set x 6 Reps

Dumbbell Reverse Fly

1 Set x 6 Reps

Dumbbell One-Arm Front Raise

1 Set x 6 Reps

Dumbbell Shoulder Shrug

1 Set x 6 Reps

Dumbbell Seated Shoulder Press

1 Set x 4 Reps

Dumbbell Lateral Raise

1 Set x 4 Reps

Dumbbell Reverse Fly

1 Set x 4 Reps

Dumbbell One-Arm Front Raise

1 Set x 4 Reps

Dumbbell Shoulder Shrug

1 Set x 4 Reps

Dumbbell Seated Shoulder Press

1 Set x 4 Reps

Dumbbell Lateral Raise

1 Set x 4 Reps

Dumbbell Reverse Fly

1 Set x 4 Reps

Dumbbell One-Arm Front Raise

1 Set x 4 Reps

Dumbbell Shoulder Shrug

1 Set x 4 Reps

Day 5

Arms

Est. 215 min

36 exercises

Barbell Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

EZ Bar Curl

3 Sets x 8 Reps

Cable Rope Hammer Curl

3 Sets x 8 Reps

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 8 Reps

Cable High Pulley Tricep Extension

3 Sets x 8 Reps

Barbell Decline Pullover

3 Sets x 8 Reps

EZ Bar Curl (Reverse Grip)

3 Sets x 8 Reps

Barbell Curl

3 Sets x 6 Reps

Dumbbell Hammer Curl

3 Sets x 6 Reps

EZ Bar Curl

3 Sets x 6 Reps

Cable Rope Hammer Curl

3 Sets x 6 Reps

Barbell Bench Press (Close Grip)

3 Sets x 6 Reps

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 6 Reps

Cable High Pulley Tricep Extension

3 Sets x 6 Reps

Barbell Decline Pullover

3 Sets x 6 Reps

EZ Bar Curl (Reverse Grip)

3 Sets x 6 Reps

Barbell Curl

3 Sets x 4 Reps

Dumbbell Hammer Curl

3 Sets x 4 Reps

EZ Bar Curl

3 Sets x 4 Reps

Cable Rope Hammer Curl

3 Sets x 4 Reps

Barbell Bench Press (Close Grip)

3 Sets x 4 Reps

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 4 Reps

Cable High Pulley Tricep Extension

3 Sets x 4 Reps

Barbell Decline Pullover

3 Sets x 4 Reps

EZ Bar Curl (Reverse Grip)

3 Sets x 4 Reps

Barbell Curl

3 Sets x 4 Reps

Dumbbell Hammer Curl

3 Sets x 4 Reps

EZ Bar Curl

3 Sets x 4 Reps

Cable Rope Hammer Curl

3 Sets x 4 Reps

Barbell Bench Press (Close Grip)

3 Sets x 4 Reps

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 4 Reps

Cable High Pulley Tricep Extension

3 Sets x 4 Reps

Barbell Decline Pullover

3 Sets x 4 Reps

EZ Bar Curl (Reverse Grip)

3 Sets x 4 Reps

Day 6

Rest or HIIT

Est. 0 min

0 exercises

This day is empty

Day 7

Rest or HIIT

Est. 0 min

0 exercises

This day is empty

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Dan's Strength Workout

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