Daniel's 531
General
Beginner
Dumbbell
Plan Details
The Daniel's 531 routine by PuckMulligan is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
OHP
6 exercises
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 20 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 10 Reps
Day 2
Squat
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Curl
1 Set x 5 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Day 3
Bench Press
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 20 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
5 Sets x 10 Reps
Day 4
Deadlift
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Chin-Up with Knee Raise
1 Set x 5 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
