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handouk

Dan is whipped lol

AUTOPLAY

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The Dan is whipped lol routine by handouk is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Plan Description

This workout is all about getting lean, and working out the entire body....

This workout is all about getting lean, and working out the entire body.

Mon

Tue

Wed

Thu

Fri

Sat

Chest and Arms

Est time: 240 min

52 exercises

Barbell Bench Press (Close Grip) Demonstration
Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)
Triceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Rear Tricep Extension Demonstration
Barbell Rear Tricep Extension Demonstration

Barbell Rear Tricep Extension
Triceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Bench Dip Demonstration
Bench Dip Demonstration

Bench Dip
Triceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable High Pulley Tricep Extension Demonstration
Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension
Triceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration
Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)
Triceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration
Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)
Triceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Tricep Pushdown (Rope) Demonstration
Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)
Triceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Tricep Push-Up Demonstration
Tricep Push-Up Demonstration

Tricep Push-Up
Triceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Dip Demonstration
Dip Demonstration

Dip
Triceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Tricep Pushdown (V-Bar) Demonstration
Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)
Triceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Band Lateral Raise Demonstration
Band Lateral Raise Demonstration

Band Lateral Raise
Shoulders

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Band Reverse Fly Demonstration
Band Reverse Fly Demonstration

Band Reverse Fly
Shoulders

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Rear Military Press Demonstration
Barbell Rear Military Press Demonstration

Barbell Rear Military Press
Shoulders

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Shoulder Press Demonstration
Barbell Shoulder Press Demonstration

Barbell Shoulder Press
Shoulders

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Behind the Back Shrug Demonstration
Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug
Back

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Shrug Demonstration
Barbell Shrug Demonstration

Barbell Shrug
Back

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Overhead Front Raise Demonstration
Barbell Overhead Front Raise Demonstration

Barbell Overhead Front Raise
Shoulders

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Calf Machine Shoulder Shrug Demonstration
Calf Machine Shoulder Shrug Demonstration

Calf Machine Shoulder Shrug
Back

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Upright Row Demonstration
Cable Upright Row Demonstration

Cable Upright Row
Shoulders

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Dumbbell Lateral Raise Demonstration
Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise
Shoulders

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Dumbbell Seated Dublin Press Demonstration
Dumbbell Seated Dublin Press Demonstration

Dumbbell Seated Dublin Press
Shoulders

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Dumbbell Seated Press (Palms In) Demonstration
Dumbbell Seated Press (Palms In) Demonstration

Dumbbell Seated Press (Palms In)
Shoulders

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Bicep Drag Curl Demonstration
Barbell Bicep Drag Curl Demonstration

Barbell Bicep Drag Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

EZ Bar Preacher Curl (Close Grip) Demonstration
EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Spider Curl Demonstration
Barbell Spider Curl Demonstration

Barbell Spider Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Bicep Curl (Close Grip) Demonstration
Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Drag Curl Demonstration
Cable Drag Curl Demonstration

Cable Drag Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Bicep Curl (Supine) Demonstration
Cable Bicep Curl (Supine) Demonstration

Cable Bicep Curl (Supine)
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable One-Arm High Curl Demonstration
Cable One-Arm High Curl Demonstration

Cable One-Arm High Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Dual Overhead Curl Demonstration
Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Reverse Curl Demonstration
Cable Reverse Curl Demonstration

Cable Reverse Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Standing Curl Demonstration
Cable Standing Curl Demonstration

Cable Standing Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Dumbbell Alternating Preacher Curl (Hammer) Demonstration
Dumbbell Alternating Preacher Curl (Hammer) Demonstration

Dumbbell Alternating Preacher Curl (Hammer)
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Dumbbell Alternating Preacher Curl Demonstration
Dumbbell Alternating Preacher Curl Demonstration

Dumbbell Alternating Preacher Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Dumbbell High Curl Demonstration
Dumbbell High Curl Demonstration

Dumbbell High Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Dumbbell Preacher Curl Demonstration
Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Dumbbell Preacher Hammer Curl Demonstration
Dumbbell Preacher Hammer Curl Demonstration

Dumbbell Preacher Hammer Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

EZ Bar Close Grip Curl Demonstration
EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

EZ Bar Curl Demonstration
EZ Bar Curl Demonstration

EZ Bar Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Bench Press Demonstration
Barbell Bench Press Demonstration

Barbell Bench Press
Chest

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Decline Bench Press Demonstration
Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press
Chest

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Incline Bench Press Demonstration
Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press
Chest

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Bench Press (Wide Grip) Demonstration
Barbell Bench Press (Wide Grip) Demonstration

Barbell Bench Press (Wide Grip)
Chest

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Reverse Bench Press (Wide Grip) Demonstration
Barbell Reverse Bench Press (Wide Grip) Demonstration

Barbell Reverse Bench Press (Wide Grip)
Chest

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Clap Push-Up Demonstration
Clap Push-Up Demonstration

Clap Push-Up
Chest

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Push-Up (Close Hand) Demonstration
Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)
Chest

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Dumbbell Bench Press Demonstration
Dumbbell Bench Press Demonstration

Dumbbell Bench Press
Chest

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Dumbbell Decline Bench Press Demonstration
Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press
Chest

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Dumbbell Fly Demonstration
Dumbbell Fly Demonstration

Dumbbell Fly
Chest

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Wrist Curl (Posterior) Demonstration
Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)
Forearms

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Reverse Curl Demonstration
Barbell Reverse Curl Demonstration

Barbell Reverse Curl
Forearms

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Preacher Curl (Overhand) Demonstration
Barbell Preacher Curl (Overhand) Demonstration

Barbell Preacher Curl (Overhand)
Forearms

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

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