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Daredevil Workout
Sport
Advanced
Dumbbell
Plan Details
The Daredevil Workout routine by tonybau2 is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Day 1
Biceps/Back
Est. 87 min
10 exercises
Wide Push Up
3 Sets x 10 Reps
Wide-Grip Pull Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell Preacher Curl
5 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 2
Chest/Tricep
Est. 82 min
10 exercises
Push-Up
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Diamond Push up
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Decline Chest Fly
3 Sets x 12 Reps
Skull Crusher
5 Sets x 12 Reps
Tricep Overhead Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 3
Shoulders/Legs
Est. 64 min
8 exercises
Air Squat
3 Sets x 15 Reps
Air Lunges
3 Sets x 10 Reps
Wide-Grip Pull Up
3 Sets x 10 Reps
Barbell Military Press
5 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 15 Reps
Bodyweight Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Day 4
Bodyweight
Est. 51 min
7 exercises
Pull-Up
3 Sets x 5 Reps
Push-Up
3 Sets x 10 Reps
Air Squat
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Day 5
HIIT
Est. 32 min
6 exercises
Pull-Up
1 Set x 5 Reps
Push-Up
1 Set x 10 Reps
Air Squat
1 Set x 15 Reps
Push-Up
5 Sets x 20 Reps
Air Squat
5 Sets x 15 Reps
Wide-Grip Pull Up
5 Sets x 10 Reps
Day 6
Active Rest
Est. 62 min
1 exercise
Walking
1 Set
Day 7
Active Rest
Est. 62 min
1 exercise
Walking
1 Set
