SMA Dailey’s Workout Routine
Sport
Intermediate
Body
Plan Details
The SMA Dailey’s Workout Routine routine by keatongigi is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
The Workout Routine developed by the amazing Sergeant Major of the Army Dailey, the youngest SGM of the Army in history.
Routine detail
Mon
New Workout
Est. 0 min
3 exercises
Verticals
2 Sets
Laterals
2 Sets
Running
12 Sets
Tue
New Workout
Est. 0 min
7 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 25 Reps
Crunch
4 Sets x 50 Reps
Reverse Crunch
4 Sets x 50 Reps
Janda Sit-Up
2 Sets x 30 Reps
Three Bench Dip
4 Sets x 20 Reps
Dumbbell Seated Bicep Curl
4 Sets x 30 Reps
Wed
New Workout
Est. 0 min
3 exercises
Verticals
2 Sets
Laterals
2 Sets
Running
12 Sets
Thu
New Workout
Est. 0 min
41 exercises
Pull-Up
1 Set x 1 Rep
Push-Up
1 Set x 5 Reps
Pull-Up
1 Set x 2 Reps
Push-Up
1 Set x 10 Reps
Pull-Up
1 Set x 3 Reps
Push-Up
1 Set x 15 Reps
Pull-Up
1 Set x 4 Reps
Push-Up
1 Set x 20 Reps
Pull-Up
1 Set x 5 Reps
Push-Up
1 Set x 25 Reps
Pull-Up
1 Set x 6 Reps
Push-Up
1 Set x 30 Reps
Pull-Up
1 Set x 7 Reps
Push-Up
1 Set x 35 Reps
Pull-Up
1 Set x 8 Reps
Push-Up
1 Set x 40 Reps
Crunch
1 Set x 50 Reps
Weight Plate Russian Twist
1 Set x 50 Reps
Pull-Up
1 Set x 9 Reps
Push-Up
1 Set x 45 Reps
Crunch
1 Set x 50 Reps
Weight Plate Russian Twist
1 Set x 50 Reps
Pull-Up
1 Set x 10 Reps
Push-Up
1 Set x 50 Reps
Crunch
1 Set x 50 Reps
Weight Plate Russian Twist
1 Set x 50 Reps
Pull-Up
1 Set x 9 Reps
Crunch
1 Set x 50 Reps
Weight Plate Russian Twist
1 Set x 50 Reps
Pull-Up
1 Set x 8 Reps
Crunch
1 Set x 45 Reps
Pull-Up
1 Set x 7 Reps
Crunch
1 Set x 40 Reps
Pull-Up
1 Set x 6 Reps
Crunch
1 Set x 35 Reps
Pull-Up
1 Set x 5 Reps
Crunch
1 Set x 30 Reps
Pull-Up
1 Set x 4 Reps
Crunch
1 Set x 25 Reps
Pull-Up
1 Set x 3 Reps
Crunch
1 Set x 20 Reps
Fri
New Workout
Est. 0 min
3 exercises
Verticals
2 Sets
Laterals
2 Sets
Running
12 Sets
Sat
New Workout
Est. 0 min
0 exercises
This day is empty
Sun
New Workout
Est. 0 min
5 exercises
Jump Rope
1 Set
Bodyweight Squat
3 Sets x 20 Reps
Plyo Push-Up
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Boxing
5 Sets
