Dannicus' Lifting Program
General
Beginner
Barbell
Plan Details
The Dannicus' Lifting Program routine by smccohen is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Push Day
3 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Wed
Lower Day
4 exercises
Machine Hip Abduction
4 Sets x 10 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Sumo Deadlift
4 Sets x 5 Reps
Single-Leg Calf Raise
4 Sets x 12 Reps
Fri
Pull Day
4 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Sat
Lower/core day (optional)
4 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Stability Ball Plank
3 Sets
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
