Dannys 4 day with 5th Cardio
General
Intermediate
Machine strength
Plan Details
The Dannys 4 day with 5th Cardio routine by DannyGall59 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Back
Est. 91 min
13 exercises
Weighted Pull-Up
4 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dumbbell Deep Push-Up
5 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Tue
Arms
Est. 75 min
11 exercises
Weighted Tricep Dip
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Thu
Shuds & Back
Est. 78 min
11 exercises
Weighted Pull-Up
4 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Fri
Legs & Chest
Est. 78 min
11 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Machine Fly
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Push-Up (Close Hand)
5 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Sun
Deadlift & Cardio
Est. 114 min
10 exercises
Barbell Deadlift
3 Sets x 6 Reps
Boxing
1 Set
Machine Ab Crunch
5 Sets x 10 Reps
Air Bike
5 Sets x 10 Reps
Alternating Reach and Catch
5 Sets x 10 Reps
Stability Ball Medicine Ball Sit-Up
5 Sets x 10 Reps
Boxing
1 Set
Sit-Up
5 Sets x 10 Reps
Crunch
5 Sets x 10 Reps
Bent Knee Hip Raise
5 Sets x 10 Reps
