Elemental Durk.

Elemental Durk. - JEFIT

Elemental Durk.

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General

Intermediate

None

Plan Details

The Elemental Durk. routine by Lute is a 16 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Elemental Durk is een workoutconcept dat lichaam, geest en energie in balans brengt door bewegingen te verbinden met de vier natuurelementen: aarde, water, vuur en lucht. Elk element staat symbool voor een specifieke fysieke en mentale kwaliteit, waardoor de workout een diepere, holistische dimensie krijgt.

Routine detail

Day 1

Est. 55 min

12 exercises

3 Sets x 15 Reps

Dumbbell Incline Fly

3 Sets x 15 Reps

Dumbbell Seated Arnold Press

3 Sets x 15 Reps

Cable Rear Pulldown (Wide Grip)

3 Sets x 15 Reps

Weighted Sit Up

3 Sets x 15 Reps

Cable Rope Hammer Curl

3 Sets x 15 Reps

Dumbbell Incline Hammer Curl

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 15 Reps

Bench Dip

3 Sets x 15 Reps

Day 2

Est. 60 min

12 exercises

Smith Machine Bench Press

3 Sets x 15 Reps

Dumbbell Bent-Over Raise

3 Sets x 15 Reps

Standing High Cable Lower Chest Fly (Handle)

3 Sets x 15 Reps

Decline Bench Leg Raise with Hip Thrust

3 Sets x 15 Reps

Standing Wide Grip 2 Cable Push Down (Lattrekstang)

3 Sets x 15 Reps

Dumbbell Seated Shoulder Press

3 Sets x 15 Reps

Straight Bench Low Cable Upper Back Crossover Cable Fly (Handle)

3 Sets x 15 Reps

Weighted Sit Up

3 Sets x 15 Reps

Smith Machine Squat

3 Sets x 15 Reps

Dumbbell Concentration Curl

3 Sets x 15 Reps

Machine Calf Raise

3 Sets x 15 Reps

Dumbbell Tricep Extension (Supine)

3 Sets x 8 Reps

Day 3

Est. 57 min

12 exercises

3 Sets x 15 Reps

Dumbbell Incline Bench Press

3 Sets x 15 Reps

Dumbbell One-Arm Row

3 Sets x 15 Reps

Dumbbell Reverse Fly

3 Sets x 15 Reps

Cable Wood Chop

3 Sets x 15 Reps

Dumbbell Squat

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Day 4

Est. 47 min

9 exercises

Smith Machine Bench Press

3 Sets x 15 Reps

Plank with Alternating Knee Drive

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

Dumbbell Lunge

3 Sets x 15 Reps

Machine Leg Extension

3 Sets x 15 Reps

Dumbbell Zottman Curl

3 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Dumbbell Tricep Extension

3 Sets x 15 Reps

Day 5

Est. 54 min

12 exercises

3 Sets x 15 Reps

Dumbbell Fly

3 Sets x 15 Reps

Dumbbell Shoulder Press

3 Sets x 15 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Decline Bench Cable Crunch

3 Sets x 15 Reps

Dumbbell Seated Hammer Curl

3 Sets x 15 Reps

Dumbbell Incline Tricep Extension

3 Sets x 15 Reps

Day 6

Est. 58 min

12 exercises

Smith Machine Incline Bench Press

3 Sets x 15 Reps

Dumbbell Front Raise

3 Sets x 15 Reps

Decline Bench Leg Raise with Hip Thrust

3 Sets x 15 Reps

Smith Machine Deadlift

3 Sets x 15 Reps

Dumbbell Seated Arnold Press

3 Sets x 15 Reps

Dumbbell Lunge

3 Sets x 15 Reps

Machine Leg Extension

3 Sets x 15 Reps

Day 7

Est. 53 min

12 exercises

3 Sets x 15 Reps

Dumbbell Bench Press

3 Sets x 15 Reps

Cable Shoulder Press

3 Sets x 15 Reps

Dumbbell Front Raise

3 Sets x 15 Reps

Decline Bench Cable Crunch

3 Sets x 15 Reps

Dumbbell Tricep Extension (Supine)

3 Sets x 15 Reps

Day 8

Est. 43 min

9 exercises

Smith Machine Decline Bench Press

3 Sets x 15 Reps

Dumbbell Cuban Press

3 Sets x 15 Reps

Decline Bench Leg Raise with Hip Thrust

3 Sets x 15 Reps

Dumbbell Squat

3 Sets x 15 Reps

Machine Leg Extension

3 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Day 9

Est. 52 min

12 exercises

3 Sets x 15 Reps

Dumbbell Decline Fly

3 Sets x 15 Reps

Dumbbell Shoulder Press

3 Sets x 15 Reps

Dumbbell Tricep Extension (Supine)

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Day 10

Est. 56 min

12 exercises

Smith Machine Bench Press

3 Sets x 15 Reps

Decline Bench Alternating Leg Raise

3 Sets x 15 Reps

Dumbbell Bent-Over Raise

3 Sets x 15 Reps

Cable Shoulder Extension

3 Sets x 15 Reps

Decline Bench Cable Crunch

3 Sets x 15 Reps

Smith Machine Squat

3 Sets x 15 Reps

Dumbbell Incline Hammer Curl

3 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Day 11

Est. 55 min

12 exercises

3 Sets x 15 Reps

Dumbbell Decline Bench Press

3 Sets x 15 Reps

Dumbbell Seated Arnold Press

3 Sets x 15 Reps

Decline Bench Leg Raise with Hip Thrust

3 Sets x 15 Reps

Dumbbell Bench Squat

3 Sets x 15 Reps

Machine Calf Raise

3 Sets x 15 Reps

Dumbbell Incline Hammer Curl

3 Sets x 15 Reps

Day 12

Est. 42 min

9 exercises

Smith Machine Bench Press

3 Sets x 15 Reps

Dumbbell Seated Shoulder Press

3 Sets x 15 Reps

Machine Leg Extension

3 Sets x 15 Reps

Dumbbell Hammer Curl (Cross Body)

3 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Dumbbell Tricep Extension

3 Sets x 15 Reps

Day 13

Est. 50 min

11 exercises

3 Sets x 15 Reps

Dumbbell Fly

3 Sets x 15 Reps

Smith Machine Deadlift

3 Sets x 15 Reps

Dumbbell Seated Arnold Press

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

Cable Rope Incline Tricep Extension

3 Sets x 15 Reps

Day 14

Est. 53 min

12 exercises

Smith Machine Decline Bench Press

3 Sets x 15 Reps

Dumbbell Front Raise

3 Sets x 15 Reps

Decline Bench Leg Raise with Hip Thrust

3 Sets x 15 Reps

Dumbbell Shoulder Press

3 Sets x 15 Reps

Dumbbell Squat

3 Sets x 15 Reps

Day 15

Est. 54 min

12 exercises

3 Sets x 15 Reps

Dumbbell Bench Press

3 Sets x 15 Reps

Cable Overhead Raise (Supine)

3 Sets x 15 Reps

Alternating Floor Leg Raise

3 Sets x 15 Reps

Dumbbell Tricep Extension (Supine)

3 Sets x 15 Reps

Machine Leg Extension

3 Sets x 15 Reps

Dumbbell Hammer Curl (Cross Body)

3 Sets x 15 Reps

Day 16

Est. 38 min

8 exercises

Smith Machine Incline Bench Press

3 Sets x 15 Reps

Dumbbell Bench Squat

3 Sets x 15 Reps

Machine Leg Extension

3 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Dumbbell Zottman Curl

3 Sets x 15 Reps

Elemental Durk.

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