DA weekly get fit!
General
Intermediate
Machine strength
Plan Details
The DA weekly get fit! routine by donalex2 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper
Est. 87 min
11 exercises
Shoulder warmup w/10 lbs plate
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Machine Vertical Row (Close Grip)
4 Sets x 8 Reps
Cable Standing Row
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Tue
Cardio / Abs
Est. 90 min
5 exercises
Running
1 Set
ab twist
4 Sets x 8 Reps
plank
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Side extension w/35 lbs weight
4 Sets x 8 Reps
Wed
Upper / PM run / Abs
Est. 87 min
11 exercises
Shoulder warmup w/10 lbs plate
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Thu
Cardio / Abs
Est. 81 min
6 exercises
plank
3 Sets x 1 Reps
Side extension w/35 lbs weight
3 Sets x 12 Reps
Treadmill Running
1 Set
Parallel Bar Hip Raise
3 Sets x 20 Reps
Seated Bench Leg Pull-In
4 Sets x 8 Reps
Decline Crunch
3 Sets x 20 Reps
Fri
Lower
Est. 49 min
6 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Smith Machine Reverse Calf Raise
4 Sets x 8 Reps
Sat
Upper
Est. 88 min
11 exercises
Shoulder warmup w/10 lbs plate
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Sun
Cardio / Abs or day off
Est. 69 min
2 exercises
Running
4 Sets
Do abs 300 at gym
4 Sets x 8 Reps
