Demia
General
Beginner
Machine strength
Plan Details
The Demia routine by DavidGerlach is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Wochenablauf: Legs & Core Upper Body & Cardio Legs & Core Upper Body TRX & Cardio
Routine detail
Day 1
Legs & Core
Est. 63 min
9 exercises
Barbell Squat
3 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Toe Touches
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Scissor Kick
3 Sets x 20 Reps
Plank
3 Sets
Day 2
Upper Body & Cardio
Est. 64 min
5 exercises
Barbell Clean and Jerk
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
Indoor Cycling
1 Set
Day 3
TRX & Cardio
Est. 49 min
7 exercises
Push Up TRX
3 Sets x 12 Reps
Narrow Row TRX
3 Sets x 12 Reps
Bridges TRX
3 Sets x 15 Reps
Side Plank TRX
3 Sets
Triceps Overhead TRX
3 Sets x 10 Reps
Bizeps TRX
3 Sets x 8 Reps
Rowing
1 Set
