Dana and Stephen
General
Beginner
Barbell
Plan Details
The Dana and Stephen routine by vexxi is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
lower
Est. 45 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 12 Reps
Day 2
upper
Est. 47 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Bench Crunch
3 Sets x 12 Reps
Day 3
Abs
Est. 31 min
5 exercises
Plank
3 Sets
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Push-Up
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
