6-day Diamond Dave
Bulking
Intermediate
Machine strength
Plan Details
The 6-day Diamond Dave routine by DavidMWare is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 day
Routine detail
Mon
Chest/Triceps
Est. 43 min
8 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Cable Low Tricep Extension (Supine)
6 Sets x 8 Reps
Tue
Back/Biceps/Shoulders
Est. 48 min
9 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Preacher Curl Machine
6 Sets x 8 Reps
Wed
Legs/Abs/Glutes
Est. 35 min
6 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
6 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Machine Ab Crunch
6 Sets x 8 Reps
Thu
Chest/Triceps
Est. 40 min
8 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Cable Low Tricep Extension (Supine)
3 Sets x 8 Reps
Fri
Back/Biceps/Shoulders
Est. 48 min
9 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Preacher Curl Machine
6 Sets x 8 Reps
Sat
Legs/Abs/Glutes
Est. 35 min
6 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
6 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Machine Ab Crunch
6 Sets x 8 Reps
Sun
REST
Est. 0 min
0 exercises
This day is empty
