Diced to the sox
General
Advanced
Machine strength
Plan Details
The Diced to the sox routine by TrentonBailey is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
exteme
Routine detail
Mon
Chest/Tricps
Est. 0 min
14 exercises
Stationary Bike
1 Set
Warm-up
1 Set
Bench Press Warm-up
3 Sets x 6 Reps
Slingshot BenchPress
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Barbell Military Press
5 Sets x 5 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Rotator Cuff shoulder exercises
3 Sets x 10 Reps
Abs
2 Sets x 15 Reps
Cool-Down
1 Set
Tue
Legs
Est. 0 min
12 exercises
Stationary Bike
1 Set
Warm-up
1 Set
ATG Warm-UP
3 Sets x 6 Reps
ATG Squats
5 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
BFR Leg Extension
2 Sets x 30 Reps
BFR Leg Curl
2 Sets x 30 Reps
hip adductor Inside/Outside
6 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 50 Reps
Abs
3 Sets x 8 Reps
Cool-Down
1 Set
Wed
Back/Biceps
Est. 0 min
15 exercises
Stationary Bike
1 Set
Warm-up
1 Set
Barbell Dead lift warm-up
2 Sets x 6 Reps
Barbell Deadlift
5 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Curl
5 Sets x 5 Reps
Weighted Pullups
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Reverse Grip Lat-Pulldown
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Forearm Rolls
3 Sets x 10 Reps
Monkey Pullups
3 Sets x 5 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Abs
2 Sets x 15 Reps
Cool-Down
1 Set
Thu
Chest/Tricps
Est. 0 min
14 exercises
Stationary Bike
1 Set
Warm-up
1 Set
Bench Press Warm-up
3 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Wide-Grip Slingshot BenchPress
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Rotator Cuff shoulder exercises
3 Sets x 10 Reps
Abs
2 Sets x 15 Reps
Cool-Down
1 Set
Fri
Legs
Est. 0 min
13 exercises
Stationary Bike
1 Set
Warm-up
1 Set
ATG Warm-UP
2 Sets x 6 Reps
ATG Squats
20 Sets x 15 Reps
Barbell Front Squat
3 Sets x 8 Reps
Stiff-Legged Barbell Deadlift
3 Sets x 8 Reps
Hack Squat
5 Sets x 5 Reps
BFR Leg Extension
2 Sets x 30 Reps
BFR Leg Curl
2 Sets x 30 Reps
hip adductor Inside/Outside
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 50 Reps
Abs
3 Sets x 8 Reps
Cool-Down
1 Set
Sat
Back/Biceps
Est. 0 min
15 exercises
Stationary Bike
1 Set
Warm-up
1 Set
Barbell Dead lift warm-up
2 Sets x 6 Reps
Barbell Deadlift
5 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Curl
5 Sets x 5 Reps
Weighted Pullups
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Reverse Grip Lat-Pulldown
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Forearm Rolls
3 Sets x 10 Reps
Monkey Pullups
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Abs
2 Sets x 15 Reps
Cool-Down
1 Set
