Danes workout
Cutting
Intermediate
Machine strength
Plan Details
The Danes workout routine by danemccarthy is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Arms
Est. 58 min
6 exercises
Cable Shoulder Extension
7 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
7 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Tue
Chest
Est. 56 min
7 exercises
Dumbbell Incline Bench Press (Palms in)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Wed
Cardio and core
Est. 47 min
1 exercise
Walking
1 Set
Thu
Legs
Est. 62 min
6 exercises
Machine Seated Calf Raise
1 Set
Machine Leg Press
4 Sets x 12 Reps
Barbell Squat
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Barbell Lunge
4 Sets x 12 Reps
Fri
Back
Est. 43 min
6 exercises
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Machine Assisted Chin-Up
1 Set
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Elevated Row
5 Sets x 12 Reps
Sat
Shoulders and Core
Est. 49 min
5 exercises
Dumbbell Lateral Raise
7 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
