Dat new new - Til Jan 1, 2015
General
Advanced
Machine strength
Plan Details
The Dat new new - Til Jan 1, 2015 routine by dash_munich is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
chest
Est. 61 min
6 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 13 Reps
Barbell Bench Press
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Tue
Biceps & Abs
Est. 71 min
7 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 30 Reps
Windshield Wipers
4 Sets x 12 Reps
Air Bike
2 Sets x 60 Reps
Wed
Legs
Est. 46 min
5 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Cable Standing Leg Curl
4 Sets x 15 Reps
Thu
Triceps & Abs
Est. 56 min
6 exercises
Bench Dip
4 Sets x 22 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Triceps Machine
4 Sets x 15 Reps
Weighted Tricep Dip
4 Sets x 15 Reps
Alternating Leg Bridge
4 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
Fri
Shoulders & Abs
Est. 65 min
7 exercises
Front side raises
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Bar Front Delt Raises
4 Sets x 15 Reps
Bar Pushes
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 15 Reps
Windshield Wipers
4 Sets x 12 Reps
Barbell Squat
4 Sets x 15 Reps
Sun
Back & Abs
Est. 62 min
6 exercises
Barbell Deadlift
4 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 15 Reps
Cable One-Arm Seated Row
4 Sets x 15 Reps
Dumbbell Bent-Over Row (Palms in)
4 Sets x 15 Reps
Decline Bench Ab Reach
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
