dakar routine - JEFIT

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dakar routine - JEFIT

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dakar routine

Bulking

Intermediate

Machine strength

Plan Details

The dakar routine routine by jamil91111111 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

best workout program to gain lean mass if you don't have lots of time to spend in the gym

Routine detail

Mon

Chest and Triceps

Est. 101 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Leverage Chest Press Demonstration

Leverage Chest Press

4 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

4 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 20 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 20 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 20 Reps

Wed

Back, Biceps, and Forearm

Est. 141 min

15 exercises

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Machine Vertical Row (Close Grip) Demonstration

Machine Vertical Row (Close Grip)

4 Sets x 10 Reps

Machine T Bar Reverse Row Demonstration

Machine T Bar Reverse Row

4 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Seated Curl Demonstration

Dumbbell One-Arm Seated Curl

4 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Dumbbell One-Arm Seated Hammer Curl Demonstration

Dumbbell One-Arm Seated Hammer Curl

4 Sets x 10 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

4 Sets x 10 Reps

Dumbbell One-Arm Wrist Curl (Pronated) Demonstration

Dumbbell One-Arm Wrist Curl (Pronated)

4 Sets x 10 Reps

Dumbbell Seated One-Arm Wrist Curl Demonstration

Dumbbell Seated One-Arm Wrist Curl

4 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 20 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 20 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 20 Reps

Fri

Abs shoulders traps and Legs

Est. 100 min

11 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

4 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 20 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 20 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 20 Reps