dee's fit shit
General
Intermediate
Body
Plan Details
The dee's fit shit routine by deesarge is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Explosive!!!!!
Routine detail
Mon
Chest and Triceps
Est. 142 min
11 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Elliptical Training
1 Set
Tue
Back, Bi and Forearm
Est. 82 min
11 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 8 Reps
Treadmill Running
1 Set
Wed
Neck, Abs and Cardio
Est. 150 min
9 exercises
Dumbbell Rear Deltoid Row
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Weight Plate Front Raise
4 Sets x 20 Reps
Air Bike
4 Sets x 50 Reps
Crunch
4 Sets x 50 Reps
Decline Reverse Crunch
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Side Bridge
4 Sets
Treadmill Running
1 Set
Thu
Shoulders and Legs
Est. 108 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Elliptical Training
1 Set
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Fri
Everything
Est. 7 min
1 exercise
Bodyweight Side Lunge
3 Sets x 12 Reps
Sat
Cardio
Est. 134 min
4 exercises
Oblique Crunch
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Mountain Biking
3 Sets
Boxing
3 Sets
Sun
Abs and Cardio
Est. 121 min
7 exercises
Machine Ab Crunch
4 Sets x 15 Reps
Kettlebell Advanced Windmill
4 Sets x 10 Reps
Barbell Side Bend
4 Sets x 15 Reps
Cross Body Crunch
4 Sets x 20 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Mountain Biking
1 Set
