Demigorgoned 2017
Sport
Advanced
Machine strength
Plan Details
The Demigorgoned 2017 routine by gbaldeck is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Powerlifting and Bodybuilding hybrid program for both cutting and bulking.
Routine detail
Day 1
Back and Abs
Est. 68 min
7 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine High Row
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 25 Reps
Decline Crunch
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Day 2
Chest and Calves
Est. 55 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Seated Cable Fly
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Calf Press Machine
4 Sets x 20 Reps
Day 3
Legs
Est. 54 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Day 4
Arms
Est. 44 min
6 exercises
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
EZ Bar Preacher Curl
4 Sets x 15 Reps
EZ Bar Skull Crusher
4 Sets x 15 Reps
Day 5
Shoulders
Est. 64 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Day 9
Arms - Copperpoint
Est. 35 min
6 exercises
Cable Standing Curl - CP
4 Sets x 8 Reps
Cable Triceps Pushdown - CP
4 Sets x 8 Reps
Dumbbell Alternate Bicep Curl - CP
4 Sets x 12 Reps
Cable Rope Triceps Pushdown - CP
4 Sets x 12 Reps
Cable Rope Hammer Curls - CP
4 Sets x 15 Reps
Dumbbell Tricep Kickback - CP
4 Sets x 15 Reps
Day 10
Shoulders - Copperpoint
Est. 36 min
4 exercises
Cable Up Right Row - CP
4 Sets x 12 Reps
Cable Lateral Raise - CP
4 Sets x 12 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 12 Reps
Cable Rope Rear Delt Row - CP
4 Sets x 12 Reps
